If you are struggling with sleep, don’t worry: this is something that can be improved by easily changing small things in your daily life.
Our tips
- Avoid stimulants 6 hours before bed, these include alcohol, caffeine (tea, coffee, soft drinks, chocolate, some painkillers) and nicotine.
- Avoid looking at a screen in bed, such as your phone or your computer, instead read a book to help you sleep.
- Avoid heavy dinners as digestion impacts the quality of your sleep.
- Try to stick to a routine: wake up at the same time each day, avoid naps and go to bed when sleepy. Make your bedroom a relaxing place: keep it dark, quiet, and use your bed only as a place to sleep.
- Exercise regularly during the day time.
- You might find psychological therapy very useful to manage anxiety or depression as it is often linked to insomnia.
- If you snore, you can reduce it by losing weight or using anti-snoring devices.
- You can take herbal remedies (valerian extract, lavender oil, magnesium, chamomile), melatonin (2mg, hormone produced by body that regulates your sleep).
It is also important not to have unrealistic expectations and try to keep calm. You can try different relaxation techniques such as tensing and relaxing various muscles in sequences, and listening to sleep meditation podcasts or music with a sleep timer.
If the problem persists, chat with one of our doctors, sleep is vital so it is important that you find a way to have a deep sleep! 🙏