Tips for achieving a good nights sleep

When we are in a state of anxiety one of the most noticeable signs we may first see is that we have trouble sleeping. A lack of sleep can lead us feeling tired, run down, irritable and ultimately sleep deprivation can be very anxiety provoking. Therefore it is important that you take steps in order to help yourself get a restful night sleep.


Take a look at these top tips to a restful night: sleeping

Bedtime drinks:

  • Avoid drinks that contain caffeine as these possess stimulant properties that will prevent you falling asleep.
  • Milky drinks are very helpful and have been associated with “good sleep”.

Activity and exercise:

  • Activities that involve physical and/or mental stimulation help improve sleep quality (for example, regular exercise or reading).
  • Moderate exercise can lead to feelings of tranquility, personal satisfaction and well-being that can help with sleep.

Regular routine:

  • Get into a regular bedtime routine.
  • Go to bed and get up at the same time each day (set the alarm and get up, even if you did not fall asleep until late).
  • Don”t try to catch up sleep by having naps. (If you really need one it should not last more than 20 mins).

Environment:

Ask yourself the following questions:

  • Is your room warm enough?
  • Is your room quiet enough?
  • Is your room sufficiently dark?
  • Is the bed comfortable?

Only use your bed for rest, sleep or intimacy. Do not watch television, eat or do any other activity in your bed. If you do these activities, they will weaken the association between bed and sleep.

Relax:

  • Try having a warm bath before going to bed.
  • Practicing yoga or meditation could help you to unwind your mind.
  • If you find you can”t put your worries aside, set up a specific time each day to consider the issues that worry you and agree not to reflect on these thoughts at night.

Visit our shop for products to help you relax to achieve a good nights sleep.

Adapted from:
Morgan K. and Closs S. J. (1999). Sleep Management in Nursing Practice: An Evidence-based Guide. London: Churchill Livingstone.

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Comments ( )

  1. David 18 February 2011 Reply

    Great info and good tips. I used to be terrible for having a 1 hour nap and waking up 5 hours later! My solution was not to have naps!

  2. Mark 23 February 2011 Reply

    All good tips which I’d followed before finding your website, but so far with little impact. I’ve had acute anxiety attacks in the middle of the night for the past 3 weeks, often continuing into the day and interfering with my work patterns and family and social relationships. Currently I’m getting around 4 hours sleep a night maximum and feel awful. I’ve previously suffered from depression but not had anxiety as well, and have recently moved back onto fluoxetin (under the doctor) in the hope it will help. Really keen for any good advice…

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