Strategies to Improve Your Sleep

It’s probably no surprise that the quality and duration of your sleep is closely linked with your mental health. 

A poor night’s sleep can negatively impact on your anxiety and mood – making you feel worse, which can, in turn, make getting a good night’s sleep even harder.

The good news is, there are simple strategies you can put in place today to help improve your sleep.

Good ‘sleep hygiene’ is all about developing helpful habits that have a positive effect on your sleep.
 
These include:

#1. Get up at the same time every morning: Even on weekends. This will reset your body clock to help you to feel sleep at the same time each night.

#2. Avoid sleeping during the day: Napping during the day can reduce the drive to sleep at night.

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

#4. Don’t drink alcohol right before bed: Alcohol can disrupt your sleep quality.

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

#6. Do not lie awake in bed for more than about 20 minutes: Instead, get up and do a relaxing activity in dim light.

If you’ve had persistent difficulties with your sleep for longer than 3 months, you may be experiencing a sleep disorder, such as insomnia.

If you struggle with both sleep difficulties and anxiety, check out our new Insomnia and Anxiety Study which is currently recruiting participants.

If you don’t feel like anxiety is a problem for you right now, but insomnia is, then you might find our Managing Insomnia Course helpful.