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Tips for better sleep

Writer's picture: Fuller Life PsychologyFuller Life Psychology

Are you looking for things to help you sleep? Have you wondered why you can't get to sleep in 5 minutes?


Sleep problems are common. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep. On average it takes 20 minutes for a healthy person to fall asleep.


Getting a good night’s sleep can improve your mental well-being and help you to better manage your mental health. The good news is that there are things you can do to improve your sleep.


Good sleep habits have been shown to improve mood, concentration and performance at school or work. They may also help control overeating and help prevent obesity. Lack of sleep is linked to symptoms of depression such as feeling down, hopeless, irritable, having thoughts of suicide, and using alcohol or other drugs.


What can I start doing to improve my sleep?


Create a Comfortable Sleep Environment.

Your bedroom should be dark, cool (around 16-18°C) and quiet. It should also be comfortable. This means having a supportive mattress and fresh, comfortable bedding. You can try:

  • Blocking out light by using an eye covering or closing blinds. See our Relax Pack with a Lavender eye pillow and bath oil.

  • Minimize noise by using white noise, nature sounds, light music or use ear plugs.

  • Change the temperature by changing bedding, using a fan or air-conditioning.


Get Natural Light.

Our sleep cycle (circadian rhythm) is triggered by Melatonin which is activated via light. Improving your body's natural sleep cycle can improve sleep. Natural sunlight in the morning can reduce feelings of tiredness. Try to spend some time outdoors each day.


Develop a Routine.

Having a bedtime routine cues your body that it’s time to sleep. We learn best with repetition. You can start by setting a routine that you follow every night. For example, have a hot bath, put on your pyjamas, brush your teeth, and then listen to soft music and read on the couch until you start to feel sleepy and then go to bed. Try waking up at the same time every day (even on weekends) no matter how well or how poorly you have slept. This way your body will begin to get used to a regular sleep rhythm.


Sleep Only

Keep your bedroom for sleep only. Try to avoid reading, watching tele


vision, working, or studying in bed, because these activities keep your mind active, which gets in the way of sleep. Sex is the only exception. This helps our brain pair sleep with our bed and tiredness.


Sleep When Sleepy.

Don’t force yourself into bed if you’re not feeling sleepy. You’ll only lie awake in bed, frustrated that you can’t sleep. If you can’t fall asleep after 20 to 30 minutes, get out of bed and do something boring (e.g., read a manual, washing, ironing) or try relaxing (e.g., meditate, listen to calm music). When you start to feel sleepy, try going back to bed. This may feel counter-intuitive at first, but if you stick with it, it can really help.


Relax.

Try doing something to relax your body and mind before going to bed. Try taking a hot bath 90 minutes before you plan to go to bed. Or, try a relaxation exercise (Calm Breathing or Progressive Muscle Relaxation), meditation, or listening to calming music. You can also try an app like Medito.



Snack.

While you should avoid heavy meals before bed, a healthy light snack in the evening can improve sleep. Try eating light cheese and crackers, turkey, or bananas, or drink a warm glass of milk. Avoid heavy, spicy, or sugary foods.


Exercise.

Exercising for at least 30 minutes three times a week can improve your sleep. Exercise is great for overall physical and mental health. The best time to exercise is in the late afternoon or early evening. Exercising less than two hours before bedtime can interfere with sleep.

  • Go for a walk with a friend or listen to a podcast or audiobook

  • Go for a run and listen to music

  • Walking meditation

  • Yoga (see our beginners bundle here).

Write Down Your Worries.

It can be difficult to your worries about work, school, health, relationships, etc. out of the bedroom. Worrying is very common at night as we have no distractions or sensory information. Try scheduling “worry time” earlier in the evening to write down your worries. You can address them in the morning.


What should I stop doing to improve my sleep?


Avoid Caffeine.

Caffeine is a stimulant and it can keep you awake. Avoid consuming caffeine at least four hours before bedtime. This includes coffee, some teas, soft drinks, energy drinks, and chocolate.


Avoid Alcohol.

Avoid consuming alcohol at least four hours before bed. Although you may think that alcohol will help you fall asleep, it interferes with sleep later in the evening.


Avoid Smoking.

Try to avoid smoking at least four hours before bedtime as Nicotine can interfere with a good night’s sleep. This includes vaping.


Avoid Napping.

Naps can interfere with normal sleep cycles. So, if you’re having trouble sleeping, avoid taking naps. That way, your body will be more tired when it’s bedtime.


What if I am a shift worker or have a sleep disorder?


Sleep hygiene is vital for good sleep. however, some of these tips may not be applicable to people with sleep disorders or shift workers. In fact, there are usually specific strategies or alternative tips for these groups.


Stay tuned for more educational resources for these specific sleep problem


Fuller Life Psychology










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