4. Reduce anxiety
When stress turns into anxiety, it can adversely affect how you sleep. If you’re feeling stressed it can help to write down what’s on your mind before you go to sleep. A warm bath before bed can reduce stress whilst breathing and meditative techniques or some gentle stretching as part of your bedtime routine can help to clear your mind.
Manage your stress by writing things down and try breathing techniques or stretching before bed
5. Keep a sleep diary
If you’re not sleeping well it’s a good idea to keep a sleep diary and note down things such as the time you went to bed and woke up, how well you slept, if you woke in the night, what you ate or drank during the evening and when, what exercise you took and when and if you were feeling stressed or emotional. It may help provide answers to why you’re not sleeping well and what might need to change.
Keep a note of your habits to learn about your sleep patterns
6. Avoid screens 30 minutes before bed
Darkness helps your brain to release melatonin, which makes you relax and feel sleepy and so light from a screen will make it harder for you to fall asleep because it tricks your body into thinking it’s still daytime. Screens emit lots of blue light so it’s worth trying not to use them before going to bed.
Try to reduce your blue light in the evening by not using screens just before you go to sleep