Healthy Minds > Mental wellbeing and everyone > At Home > Chasing sleep

Chasing sleep

Getting a proper sleep will improve your mood – and your energy levels.

Disturbed sleep

Ever got up in the morning, only to feel you haven’t rested at all?  Many people experience sleep problems to differing degrees – leaving us feeling exhausted and irritable the next day.  Getting a good rest is crucial for mental wellbeing – it recharges your batteries for another busy day.

Vicious circle

Martin’s been suffering from disturbed sleep for years.  “I’ve always been a light sleeper”, he admits.  “But when I moved house there a few months ago, life got a bit more hectic. 

“The stress of moving really interfered with my sleep patterns – I’d toss and turn all night.  It got me down because I was always tired. Worrying about not sleeping made the problem worse.  I’d get up in the morning, feeling like I’d gone five rounds with Mike Tyson!”

Improve your sleep patterns

• Try not to do anything too mentally stimulating before bed, like watching a violent action film.  Make the half-hour before bed your wind-down time.
• Establish a regular bedtime and try to stick to it.  Your mind will soon adjust to your bedtime routine.
• Avoid stimulants before bed, like tea, coffee, colas or cigarettes – they can keep you awake.  Swap for herbal teas or a hot milky drink – hot cocoa is great.
• A small carbohydrate-rich snack before bedtime, like an oatcake spread with peanut butter, can aid sleep – but don’t pig out!  It’s hard to sleep on a full stomach.
• Why not try a warm bath before bed?  It’ll relax your muscles, helping you to drop off.  Make sure it’s not too hot – that could hinder sleep.
• Avoid alcohol near bedtime – even a few glasses of wine or beer could give you a more restless sleep.
• Try our deep relaxation exercise before bed – it’ll help quieten your mind and get you ready for rest.

Make sure your bed has a decent mattress.  A poorly sprung mattress can aggravate back problems and make sleep difficult.

Read 'Good Mood Food'...