A good night’s sleep is a core pillar to everyone’s wellbeing. Of course, there are certain times of life when broken nights are pretty much an inevitability (we’re thinking young children!) But if an interrupted night has become the norm for you, try these 10 tips to get you back on to an even keel. We also discuss medications at the end…
1. Consistency is key.
Spontaneity is all very fun and exciting but when it comes to your sleep pattern, think mirror, signal manoeuvre! Decide on your resting and rising times and stick to them, even at the weekends, so that your body's internal clock can set itself.
2. Get Natural Sunlight Exposure in the morning
Once you get to your official wake up time try to get some natural light as soon as possible. Your body senses natural light and uses it to set the body clock.
3. Schedule your wind down in the evening.
A consistent, soothing, wind down routine sends strong signals to your body that you are about to sleep. Think about including activities like reading a book, taking a warm bath, relaxing aromatherapy smells, calming herbal infusions, or practicing relaxation techniques like deep breathing or meditation.
Try to consciously avoid anything that might raise stress levels at this crucial time. The 10 o’clock news may be a night time tradition for many but the rationale for exposing yourself to (rarely jubilant) world events just before bedtime is questionable. And although disagreements can happen with loved ones at any time of day, we recommend you don’t start ‘big’ conversations with those who can push your buttons like no one else in the evening… unless you want to spend your night replaying it in your head.
4. Create an ideal sleep ‘cocoon’.
Your bedroom should be cool (not freezing), quiet and dark clean and tidy! Use earplugs, eye masks, or white noise machines if necessary, and if your mattress, pillows and bedding has been limping on for over 10 years, consider upgrading- it’s amazing what a properly chosen mattress can do for niggling back pain, and breathable linen for overall comfort.
5. Put your screen to bed!
A good hour before you turn in, your phone and tablets should be tucked up. Not just for limiting their blue light, which can disrupt sleep, but also to avoid any undesirable angsting over a work email - you can (and will) be able to deal with that so much better in the morning!
6. Avoid Stimulants after noon
A typical cup of coffee has approximately 95 mg of caffeine. 5 hours later, around half of that amount will still be in your system. As a good rule of thumb, stop all caffeinated beverages after midday and see what a difference it can make. Nicotine is also a stimulant (another reason to quit!) and alcohol disrupts the quality of your sleep, even though it makes you feel dopey!
7. Exercise Regularly
Regular exercise during the day can definitely improve your sleep, but avoid anything too vigorous close to bed time, such as spin classes or high impact aerobics.
8. Tame your night time brain!
It is a cruel irony that when everything is quiet and you are meant to be relaxing, this seems to be exactly when your brain decides to make an extra special effort to find all of your reasons to worry! In fact what really needs to happen is for night time brain to pipe down, switch off, and leave the problem solving to your well rested day time brain! So it’s really worth exploring tricks and techniques that enable you to park your worries until a more reasonable hour. It might be a mantra to repeat, or a breathing technique, a progressive relaxation or a visualisation. Keeping a note pad by your bed to empty your thoughts in to can also be really helpful. If troublesome thoughts persist, it’s really worth speaking to a professional (your doctor, a counsellor) to unpick this further and get more support.
9. Avoid Heavy Meals and Excessive Fluid Intake just before bed
These can both leave you struggling to get comfortable in bed, and trigger unwelcome trips to the loo, from which you then have to get back to sleep.
10. Be patient
New habits and rhythms take time to establish and for your body to adjust, so don’t give up if results take a while to appear.
What about sleeping tablets?
As a last resort, sleeping tablets do have a place in certain acute circumstances such as a bereavement, or other stressful life event. They are not suitable for long term use because this can lead to dependence, tolerance, (i.e. they stop being effective if you take them regularly) and other adverse effects. Your doctor will be able to advise and prescribe if appropriate.
We really hope you’ve picked up a few useful tips. Even though it can feel that way at 3am in the morning- you really don’t have to suffer alone! Our friendly GPs are on hand, ready to listen and help you get back to sleeping soundly.