There are lots of things you can do to improve your sleep. Try these helpful habits:
- Minimise caffeine & alcohol
- No exercise 4-6 hours before bed
- Keep to a bed-time routine
- Have a bed-time snack
- Move out the things you do during the day (TV, phone, email, radio)
- Keep your bedroom quiet, dark and cool
- Set a wake-up time. At weekends, have no longer than one hour extra
- Don’t go to bed if you’re not sleepy
- 15-minute rule (If you’ve been lying awake for more than 15 minutes, get up and go and do something calming, such as listening to soothing music. Then go back to bed.)
The following self-help resources have more useful tips and advice:
Apps
Websites
Podcasts and Blogs
Self-help Guides
CBT For Insomnia – talkplus.org.uk
Sleep Problems and Insomnia Self Help Guide – NHS Inform
Worksheets
https://www.getselfhelp.co.uk/docs/Sleep.pdf
https://www.therapistaid.com/worksheets/sleep-hygiene-handout.pdf
Sleep Diary – getselfhelp.co.uk
Mindful Breathing – getselfhelp.co.uk
Facts about Sleep – Centre for Clinical Interventions
What is Insomnia – Centre for Clinical Interventions
Insomnia and Your Thinking – Centre for Clinical Interventions
Nightmares Explained – Centre for Clinical Interventions
Books
Overcoming insomnia and sleep problems: a guide to using cognitive-behavioural techniques by Colin A. Epsie
Why we sleep by Matthew Walker
The sleep revolution: transforming your life one night at a time by Arianna Huffington
