Sleep is crucial for self-care, but many people feel tired even after sleeping for long hours. If you're having trouble getting enough rest, try these tips to improve your sleep quality:
Make your bedroom a sleep zone. Surrounding yourself with sleep-disrupting devices like TVs and mobile phones before going to bed can exacerbate your feelings of stress, making it nearly impossible for you to switch off and fall asleep. Keep them out of your bedroom and create a sleep-centred room that is comfortable, cool, quiet, and dark. If you work shifts and typically sleep during daylight hours, consider investing in blackout curtains, an eye mask, and a device to generate white noise (e.g., a fan). Talk to your GP if you think you may be suffering from sleep apnoea, a potentially dangerous sleep disorder with episodes where breathing stops periodically during sleep.
Stay on schedule. Whenever possible, maintain a relatively consistent sleep schedule on weekends or days off. Try to avoid going to bed more than an hour past your usual bedtime and limit sleeping in to one extra hour at most.
Exercise (but not too close to bedtime). Several studies suggest that regular exercise earlier in the day promotes better sleep at night. Ensure you finish your workout at least two hours before bedtime, as exercising too close to bedtime can actually "wake up" your body and make falling asleep more difficult.
Steer clear of stimulants and sleep-disrupters. Consuming stimulants such as caffeine (found in coffee, tea, energy drinks, colas, and chocolate) too close to bedtime may cause you to toss and turn in the middle of the night. Depending on your sensitivity, you may need to avoid caffeinated food and drinks anywhere from two to 12 hours before your bedtime. While you may think that a glass of wine or beer will help you fall asleep, alcohol can disrupt your sleep, so it’s best to give the nightcap a miss.
Create relaxing rituals that encourage you to unwind before bed. Whether it’s soaking in a warm bath, reading a few chapters of a novel, or meditating, creating a consistent pre-bed routine can help you shed some of the day’s stress (that can keep you up at night) and encourage your body and mind to unwind.
Get to the root of the problem. Many factors can affect your sleep quality, including:
Signs of a sleep disorder may include:
If one or more of these symptoms sound familiar, consult your GP straight away.
One of the many ways to care for yourself is to get plenty of rest, which, in turn, will help you to function at your best at work, school, and home. Don’t let poor sleep rob you of your efforts in self-care. By taking a few simple steps, understanding the source of any sleep disturbances, and getting the support of your GP when necessary, it is possible to feel truly rested.
This information is provided to supplement the care provided by your GP or mental health professional and is not to be used as a substitute for professional medical advice. Always seek the advice of your GP or another qualified healthcare or mental health professional if you have questions about a medical condition or treatment plan.