For this week’s blog, we share some tips on how to get a good night’s sleep. Feel free to experiment and see what works for you.
Avoid blue light
The first thing you should consider if you want to get a good night’s sleep is your night routine. If you’re using devices just before going to bed, you could consider using bedtime mode on your device. (Wellbeing tools in technology is something we look at in more depth in this blog.) Too much blue light can trick your brain, which means you won’t feel sleepy at bedtime. Check out this article from the Sleep Foundation if you’re interested in finding out more about how blue light affects sleep.
Calm a busy brain
Having calm surroundings can help as a cluttered environment can stimulate the brain. If you have an untidy bedroom, try clearing everything away. If your brain is still buzzing, try some mindful breathing or listening to a sleep meditation (remember if you’re using a device at bedtime to follow our advice about avoiding too much blue light exposure; you could set up what you want to listen to during the day so all you need to is hit play at bedtime).
Some people also find listening to a podcast or audiobook a great way to take their mind off what they’re thinking about. Have a look in the settings of your podcast/audiobook app for a sleep timer setting (it may have a icon). This will allow you to set a period of time the audio will play before it cuts out.
Finding the right position
Making sure your pillows are allowing you to get into a comfortable position is important for avoiding waking up achy. Good support for the head will help prevent strain on your neck. Side sleepers may wish to experiment with a cushion between the knees to see if this makes them more comfortable. Similarly, back sleepers may wish to put a cushion behind their knees.
Get the right amount of sleep
The average person needs around 8 hours of sleep per night, but this can vary. Not sleeping for long enough can lead to you waking up tired and wanting to take naps during the day. Too much sleep can make you feel groggy when you get up.
Find out if you have a sleep problem
If you think you have a sleep problem, please check out this guide from NHS Inform Scotland. If you have a more serious problem, follow the advice to contact a professional to discuss.