Sleep: Adequate quantity and quality of sleep are important for physical and mental wellbeing, unfortunately up to one third of adults in the UK struggle with sleep.
Your sleep may be improved by:
- having a consistent getting up time and sticking to it every day;
- having a consistent bed time;
- getting outside and seeing natural day light in the early part of the day (this is even more important in the dark winter months and cloudy/rainy days);
- getting 20-30 minutes of exercise most days (avoid vigorous exercise in the two hours before bed);
- avoiding caffeine in the late afternoon or evening (including tea, even green tea, and fizzy drinks);
- stop mentally taxing activities like studying, working or posting on social media 60- 90 minutes before bed;
- if you’re using social media before bed- try to be an “observer” rather than posting- as posting will keep you mind alert
- do something you find relaxing like having a warm shower/bath or even some meditation 1-2 hours before bed
Insomnia: If it takes you longer than 30 minutes to fall asleep, or you are awake for more than 30 minutes overnight you may be struggling with insomnia. Cognitive Behavioural Therapy for Insomnia (CBT-I) is recommended first line for treatment of insomnia. CBT-I is available free of charge to everyone in Scotland through the Sleepio website of app: Onboarding Sleep Test - Sleepio
Sleepio is an evidence based program, it involves six 10 minute sessions, then applying the advice given. CBT-I can be difficult to adhere to as it can involve, but sticking to it can help improve or resolve your problems sleeping longterm.
Additional Resources: If your are still struggling with sleep despite following this advice you may find the following links helpful:
https://patient.info/mental-health/insomnia-poor-sleep
https://www.lanarkshiremindmatters.scot.nhs.uk/how-we-can-help-you/daylight-and-sleepio-courses/
Book/audiobook: “Overcoming Insomnia and Sleep Problems” by Colin A. Espie the creator of the Sleepio program above. He is Glaswegian, worked at The University of Glasgow for many years and is now Professor of Sleep Medicine at the University of Oxford.