sleep problems - Richmond Wellbeing Service

Sleeping well
There is a close link between sleep and mental health. Poor quality sleep can have a negative impact on our mood. For example, anxiety can make it difficult to sleep which can make it harder to manage daily life. This creates a vicious cycle.

Tips on getting better sleep

Getting an early night: Getting enough sleep is important as it is one of the easiest ways of maintaining mental and physical health and give you a good start to your day.
Go to bed at the same time and get up from bed at the same time every day: Regular waking times leads to regular sleep onset and helps “set” the body clock.
Reduce or avoid sleeping during the day: Staying awake during the day helps you fall asleep at night. Any naps longer than 30 minutes will increase the chances of having a disturbed night’s sleep.
Take regular exercise during the day: Exercise promotes more restful sleep. Relaxing exercise such as yoga can be done before bed to aid sleep.
Limit or avoid caffeine, alcohol and nicotine before bedtime: Caffeine and nicotine are stimulants which can cause difficulty in falling asleep, awakenings during the night and shallow sleep.
Avoid going to bed hungry or too full: Food can be disruptive right before bed. Try to avoid heavy meals before bedtime. Hunger can also disturb sleep.
Only use the bed for sleeping: Avoid watching television, listening to the radio or reading in bed. This will help your brain to associate the bed as a place for sleeping.
Don’t take your problems to bed: Worrying may interfere with sleep or cause shallow sleep. Try to plan some time earlier in the evening to work on problems or plan for the next day.
Try to have a relaxing bedtime routine: Try muscle relaxation, a warm bath or a milky drink to help you unwind before bed.