Help for insomnia
When you suddenly find yourself out of the regular routine of going to the office, or find yourself spending longer periods within the same four walls, you can experience a number of new health issues.
One that can, long-term, cause serious wellbeing issues is Insomnia. There’s a lot of claims out there about getting a good night’s sleep, and just how much you need to get.
First of all, always remember that the exact amount of time you need to sleep will vary from person to person. Some will need around eight hours, others however may be fine with only four or five. This will vary depending on your age, the work you do and your unique body functions.
Second, one of the biggest triggers for insomnia is anxiety, when we are worried about something our brains find it harder to “switch-off” and you can dwell on a thought when you’ve nothing to distract you. So make sure to check out our helpful guidance for managing anxiety as well.
Keep regular sleep hours
Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you're likely to feel tired and sleepy.
Create a restful sleeping environment
Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.
If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often disturbs you in the night.
Make sure your bed is comfortable
It's difficult to get restful sleep on a mattress that's too soft or too hard, or a bed that's too small or old.
Exercise regularly
Moderate exercise on a regular basis; we’ve produced guidance on remaining active even if your self-isolating, can help relieve some of the tension built up over the day. But make sure you do not do vigorous exercise, such as running or the gym, too close to bedtime, as it may keep you awake.
Cut down on caffeine
Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.
Don't over indulge
Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.
Don't smoke
Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more frequently, and often have more disrupted sleep.
Try to relax before going to bed
Have a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body. Your GP may be able to recommend a helpful relaxation CD. Or you can easily find relaxing videos on YouTube, such as crackling wood fires, gentle streams and lapping waves.
Write away your worries
If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. The aim is to avoid doing these things when you're in bed, trying to sleep.
If you can't sleep, get up
If you cannot sleep, do not lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.
Make an appointment to see your GP if lack of sleep is persistent and it's affecting your daily life.
The NHS Apps Library has sleep apps that can help you sleep better.
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