Tip to getting a good nights sleep

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

To improve your sleep, try some of the following strategies:

• Create a Comfortable Sleep Environment. If you want to have a good sleep, it helps to create a comfortable sleep environment. Make sure that you have a comfortable bed, supportive mattress and fresh, comfortable bedding. Also, try to ensure that your room is not too hot or cold, minimize noise, and block out light.
• 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 (see Calm Breathing and Progressive Muscle Relaxation), meditation, or listening to calming music.
• Have a Snack. Although a heavy meal late in the evening can disrupt sleep, 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 as this can lead to weight gain.
• Get Physical. People who exercise tend to have more restful sleep. Exercising for at least 30 minutes three times a week can improve your sleep. So, get moving! Go for a walk or a run. The best time to exercise is in the late afternoon or early evening. Exercising in the morning, while good for you, won't help with sleep. Exercising less than two hours before bedtime can actually interfere with sleep.
• Set a Bedtime Routine. Having a bedtime routine cues your body that it's time to sleep. So, establish a set 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.

Once you have established a good environment in which to sleep and a good sleeping routine, log your progress and how well you are sleeping. Write this down and make sure this is remembered so you know how to best switch off at night time.