Health

We know that poor health affects sleep and vice versa. Mental health problems like depression and anxiety often go hand in hand with sleep problems. It’s important to get any health concerns addressed both for helping physical symptoms and for addressing any worries that might keep you awake.

Environment

Where you sleep is important, and the bedroom and bed should be mainly places you associate with sleep. In particular watching TV, playing with phones or screens, or eating in bed can all affect the quality of our sleep. Temperature, noise levels and light all play a part in determining our sleep. If you find yourself experiencing poor sleep, try keeping a sleep diary to see if there are patterns which can help identify a problem.

Attitude

It’s easiest to get to sleep when we are able to relax, and let go of concerns. We’ve all had a night where we lie awake and worry. In the time before we go to bed, we should try and wind down, be less stimulated, and relax. These days this can be harder than ever, but relaxation techniques, a warm bath or mindfulness practice can all help. If you find you can’t get to sleep, it is always best to get up, perhaps make a warm milky drink, and then try again when you feel sleepier. It can be tempting to turn on the TV or phone screen but this may stimulate you and make it harder to nod off.

Lifestyle

What you eat and drink can affect your sleep. Stimulants like caffeine can make it harder to sleep, and a heavy or sugary meal close to bedtime can make sleep uncomfortable. Taking exercise during the day is also a good way to aid sleep, but exercise releases adrenaline so exercising during the evening may be less helpful.