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Tips and Tricks to support Sleep

Updated: Oct 12, 2023

Sleep – so important but can be so hard to get!


Refreshing, restorative sleep improves our mood, memory and reduces anxiety. We often engage in habits that don’t support our bodies natural circadian rhythms and allow melatonin (our sleepy hormone) to activate at the end of the day.






Try some of these Top tips to help:



· Try to avoid all screens at least an h


our before bed time – blue light emissions stop your body producing melatonin. If stopping screens sounds too hard, consider changing settings on your phone to reduce blue l


ight.


· Get out into the fresh air and exercise in the morning.


· Worry and over-thinking is a common reason for interrupted sleep. Write down your worries and a “to-do” list for the next day before going to bed.


· Get up out of bed in the night if you have been lying there more than 20 minutes, do some quiet, non-stimulating activities (not work!) and return to bed – you want your mind to associate being in bed with sleeping not thinking and worrying.


· Try a hot shower or a bath an hour before bed, the reduction in body temperature helps us feel sleepy.




· Minimise caffeine intake, try to keep your coffees to the mornings. Caffeine revs up the stress response, making it harder for your body and mind to wind down and go to sleep. Energy drinks and chocolate also contain caffeine.


Still struggling to get restorative sleep?

Get in touch with Workitwell for further individualised support.

Check out our other sleep tips on Facebook.




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