Tips for a better nights sleep

Insomnia and depression are a vicious circle.

You feel low, you've had a tough day, and you have a 101 things on your mind.
You go to bed and lie there unable to sleep and become more and more frustrated.
You toss, you turn, you get up, you lie back down, you start thinking how tired you're going to be tomorrow and become more restless and stressed. 
You wake up in the morning, feeling foggy and tired....
And the cycle continues....

The definition of Insomnia is 

• Difficulty in falling asleep
• Waking up during the night
• Lying awake for long periods of time
• Feeling un-refreshed when waking and irritable and unable to concentrate during the day

K has had a lot of problems with her sleep. 
Its natural for a teenagers sleep habits to be out of sync with the rest of the world. 
They tend to socialise with others on social media until the late hours, each too much junk food and watch too much Netflix. 

But Ks problems were different. She wasn't sat up munching on crisps and watching Breaking Bad whilst scrolling though Instagram. Her anxiety and low mood would plague her in the evening for fear of not sleeping and at bedtime she would toss and turn, running over all the things that had worried her during the day and jumping at every noise.

Some nights she would still be awake at 3am and become so frustrated and angry at not being able to sleep she would cry or become aggressive. 
These problems would then continue into the next day with being unable to wake until the late morning and being cranky and unreasonable during the day, which made her low mood and anxiety worse and the cycle continued. 
In order to help her i was lucky enough to offered help and advice from CAMHs. 
They gave us some great tips which we put into practice and some did really help. 

In day to day life you don't always realise how your bad habits can affect your sleep routine.

Here are my 12 tips to improve your sleep hygiene and get a better nights sleep.


Avoid stimulants
Stimulants such as Tea, coffee, nicotine and fizzy drinks will affect your ability to nod off. It is recommended that you have your last cuppa about 3 hours before going to bed. 


Get Some Exercise

Try and get out of the house and get some exercise. I appreciate this can be very difficult when a person is unwell, but in the past when K has been been having a really bad day i have been able to persuade her to go for a short walk in her pyjamas and a coat.
A 15 minute walk can make a big difference to energy levels and state of mind.

Declutter your sleep space
Keep your bedroom clutter free and tidy. Its almost impossible to relax and settle in a room when you are surrounded by things you haven't sorted out yet. It just makes you feel worse. If you haven't had time or cant find the enthusiasm to do that basket of ironing then move it to another room so you don't have to think about it at bedtime.

Create a sleep friendly bedroom
Surround yourself with lovely things that make you happy. lovely soft bedding, photos of those who make you happy on your walls and soft and fluffy pillows. 
Get a bed side lamp so that you can snuggle up and read, black out blinds to keep the room nice and dark and maybe a fan to keep you cool in the Summer months. 
I cant emphasise the difference just treating yourself to some new pillows can help. I did this recently and and slept so well.


Get yourself into a routine
Recognise that sleep is as important to your health as diet and exercise. 
Have a bedtime routine. Treat yourself to a warm bath, or set aside 15 minutes to read before you settle down. 
it can be good to go up to bed at a specific time each evening but i also feel its better to stay away from the bedroom until you are feeling tired and only go to the bedroom to sleep otherwise you may feel frustrated that you aren't dozing off by 10pm.


Unplug
Research states that the blue light from devices such as mobile phones and tablets disrupt the sleep hormone Melatonin and make it harder to fall asleep. Switch  your mobile phone an hour before you go to bed and try not to use your phone as your alarm clock so you arent tempted to scroll when you're trying to snooze. 


Clear your mind
Try to clear your mind before settling down for bed. If you have things on your mind then trying writing things down before you go to your bedroom. Mind clearing exercises such as Meditating and Yoga can be very helpful as well using visualisation. 
My CBT therapist taught me a method where i would imagine all the people that were on my mind and visualise picking them up their heads and placing them gently away from the bed, another visualisation that i find helps is to imagine a white board. Visualise writing your worries on this whiteboard and then rubbing them away. 


Listen to some relaxing music or audio books
We have found some great sleep and meditation music on You tube which has really helped K settle down. There is quite a variety including panpipes, soft piano and waves crashing. 
There are also some great relaxation CD's and audio books on the market. 

Try some non-medicinal sleeping aids

There are some fantastic bath products, pillow mists and sleep balms available all varying in price. We have been using Feather and Down Sleep Dreams pillow mist which K has found very soothing and definitely helps her wind down. You can check out my short review on this product here


Create a sleep diary
Keeping a sleep diary can be really helpful for identifying reoccurring behaviours that may be disrupting your sleep and and also can be valuable if you decide to seek help from your GP. There is a great printable template for a sleep diary at NHS choices. 


Talk to your GP
The NHS Choices website recommends visiting your GP if you are suffering from Insomnia for more than one month. Your GP will be able to discuss your lifestyle and health and may offer solutions such as talking therapies or sleeping medication. 
You can visit NHS Choices for more information on Insomnia.

Sleep Giveaway

Today i am giving away a sleep bundle perfect for achieving a great night sleep.

Prize consists of- 

A fabulous Feather and Down Sweet Dreams Gift set including Pillow Spray, All-purpose Sleep balm, melting shower cream
A gorgeous Air Wick Essential Oil Scented Candle 
The Sleep Book by Dr Guy Meadows
Twinings Sleep Teabags

a Rafflecopter giveaway

These giveaway prizes have been purchased independently and this giveaway is not affiliated with the brands  

T&Cs

• The closing date is 12th October 2017 at 23.59 (GMT).
• Open to UK residents aged 18 or over
• One winner will receive Feather and Down Sweet Dreams Gift set, Air Wick Essential Oil Scented Candle, The Sleep Book by Dr Guy Meadows,Twinings Sleep Teabags.
• Entrants must log in via Rafflecopter 
• Only one entry per Household
• Winner will be randomly generated by Rafflecopter
• All entries will be moderated.
• The winner will be informed by email within 7 days of the closing date, and must respond within 7 days to claim their prize.
• Winners name will be announced on Social media
• This prize draw is governed by English law and the courts of England shall have exclusive jurisdiction over any dispute arising in connection with it