Sleep Problems: Tips to Improve Your Rest
- Wise Psychic Counsellor
- Sep 6
- 4 min read
Sleep problems are incredibly common, and they can affect not just your nights but your mood, focus, and mental health throughout the day. The good news is that there are many strategies you can try. Remember: what works for one person may not work for another. Be gentle with yourself, experiment with what feels comfortable, and avoid placing too much pressure on yourself.
Create a Comfortable Sleeping Environment
Your bedroom plays a powerful role in how easily you fall asleep and how deeply you rest. Small changes can make a big difference. You might experiment with the temperature, light, and noise levels in your room. For some, silence feels unsettling, so background sounds like music, a podcast, or nature tracks can help calm the mind. Others find that blackout curtains, earplugs, or an eye mask make it easier to drift off.
It’s also worth looking at your bedding. A warmer or cooler duvet, a different pillow, or fresh sheets can bring unexpected comfort. Even the simple act of making your bed can create a sense of order and care. As one person put it: “If I’m having an awful day, and the only thing I’ve managed to do is make my bed, then that’s OK.”
Limit Screen Time and Device Use
In our digital world, screens are everywhere — but their glow and stimulation can interfere with our sleep cycles. Using phones, tablets, or laptops before bed may keep your brain more alert than relaxed. If possible, avoid screens shortly before bedtime. If you must use them, reduce brightness and enable night modes.
You might also experiment with putting your phone on silent, “Do Not Disturb,” or airplane mode to reduce interruptions. Try replacing late-night scrolling with calming activities like reading a book, journaling, or stretching. As one person reflected: “Reminding myself that a bad night of sleep won’t make or break me… has helped to allay stress and anxiety about sleep.”
Build a Routine That Works for You
Routine can act as an anchor for your sleep. Many people find it helpful to go to bed and wake up at the same time each day. Others prefer going to bed only when they feel truly tired, while still getting up at a consistent time in the morning. Either way, the goal is to train your body clock gently.
It may also help to develop a pre-bed ritual. This could be listening to soft music, trying a relaxation exercise, or reading something light. Doctors sometimes refer to this as sleep hygiene — creating habits around sleep that encourage your body to wind down.
For parents and carers, routine may be harder to maintain, and that’s understandable. Flexibility becomes key, but even small consistent steps can help you and those you care for.
Don’t Force Sleep
Struggling to fall asleep can quickly spiral into frustration. Rather than forcing it, try shifting your approach. If you can’t sleep, focus on relaxation — whether it’s slow breathing, visualisation, or simply lying still. If that doesn’t help, get up and do something calming until you feel drowsy.
Think of it as creating a gentler relationship with sleep. It comes more easily when invited with kindness, rather than demanded with frustration.
Explore Relaxation Techniques
Stress is one of the most common barriers to sleep. Building time for relaxation into your evenings can help calm the nervous system. This might include meditation, breathing exercises, journaling, or gentle yoga. Some people find comfort in audio practices, others in physical rituals like stretching or drinking a warm herbal tea.
As one person shared: “Sometimes when I’m trying to fall asleep I don’t like being alone with my thoughts. Podcasts keep my mind occupied just enough not to start spiralling, and to fall asleep.”
Keep a Sleep Diary
If you’re unsure what’s affecting your rest, a sleep diary can provide clarity. Over at least two weeks, jot down:
What time you went to bed and woke up
How long you slept and how refreshed you felt
Times you woke up during the night
Any naps you took
Your moods and stress levels
What you ate, drank, or any medications taken
Levels of physical activity
This diary can reveal patterns you might not notice otherwise. It can also be a useful tool to share with healthcare professionals if you seek help.
Look After Your Physical and Mental Health
Good sleep is closely tied to overall wellbeing. Consider how lifestyle factors may be influencing your nights:
Diet: Limit caffeine, sugar, and heavy meals before bed.
Exercise: Regular physical activity supports deeper sleep, but avoid vigorous workouts right before bedtime.
Apps & tools: Some wellbeing apps can help manage stress and support relaxation.
Sometimes sleep problems are linked to broader challenges such as money worries, housing, addiction, or mental health issues. In these cases, finding the right support for the bigger picture can improve both sleep and emotional health.
Treatment Options
If sleep difficulties persist, it may be worth speaking with your GP. Options might include:
Talking therapies, such as Cognitive Behavioural Therapy for Insomnia (CBT-I), which helps change unhelpful patterns around sleep.
Medication, sometimes prescribed for short-term severe insomnia or specific sleep disorders.
Sleep clinics, where assessments can provide detailed insights and tailored interventions.
Final Thought
Sleep difficulties can feel overwhelming, but they are not insurmountable. By experimenting with different approaches, caring for your body and mind, and seeking professional support when needed, you can improve both the quality of your rest and your overall wellbeing.
About Wise Psychic Counselling
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