Strategies To Improve Your Sleep


Your sleep and mental health are closely related. A poor night’s sleep can negatively impact on your worry and mood – making you feel worse, which can then in turn make getting a good night’s sleep even harder.

The good news is, there are some strategies you can put in place today to help improve your sleep and break this cycle.

Get up at the same time every morning: Getting into a routine will help make the good behaviours become everyday habits.

Avoid sleeping during the day: Sleeping during the day can reduce the drive to sleep at night.

Reduce tea and coffee intake if excessive (no more than two or three cups per day and none after about 4:00 p.m.).

Don’t drink alcohol right before bed. It disrupts your sleep quality.

Exercise during the day (but not too close to bedtime).


“Try not to get stressed out about the odd night of poor sleep. Your body is good at making up for lost sleep.”

Do not lie awake in bed for more than about 20 minutes—get up and do a relaxing activity in dim light.

You can also try our mindfulness exercises, like those in our Intro to Mindfulness course, to help to quiet your mind.

If you would like to learn more about sleep you can also check out Harvard Universities Sleep Medicine website.

Make sure you also watch out for our free Insomnia course coming early next year. This course is designed using the gold-standard CBT approach to help improve your sleep by targeting sleep related thoughts and behaviours.