Love getting into bed and snuggling down for 8 hours?
Or maybe you feel like you’ve tried everything but still find yourself wide awake for long stretches in the middle of the night?
Sleep matters for all of us, no matter our age or life stage.
Sleep boosts our heart health and immunity, helps us cope with stress and making decisions, and makes it easier to keep our mood steady.
Stress, trauma, grief, illness, chronic pain, a new baby, or changing hormones through the menstrual cycle, pregnancy or menopause – can mean we don’t get as much sleep as our body needs.
Lack of sleep makes it harder to cope with life, and can have a negative effect on our relationships, our ability to work or just do daily tasks.
So, what can we do to get better sleep?
Experiment! Use the info below to notice what helps and what doesn’t – we are all different
Morning light exposure – our body clock needs morning light to help wake us up, darkness to help us get sleepy. Get outside or stand by a window in the morning for a few minutes. Even on a cloudy day, natural light makes a difference.
Move your body – exercise in the day (not too close to bedtime).
Reduce stimulants – caffeine (coffee, tea, chocolate and some soft drinks), alcohol and nicotine (vaping or cigarettes) can all interfere with sleep.
Set boundaries with screens – put your phone away an hour before bed (preferably leave it in a different room)
Brain dump – write down things that are on your mind so you can schedule to think about them tomorrow. No one ever solved life problems at 2am.
Avoid naps in the day – if you can’t stay awake in the afternoon, try not to nap longer than 15–20 minutes. This can improve alertness but won't leave you groggy.
Create a wind-down routine and keep your sleep space sacred. You might like to try:
- having a warm shower/bath
- diming the lights
- meditating or progressive muscle relaxation
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going to bed and waking up at the same time each day
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try not to hang out or work in your sleep space. Keep the bed reserved for sleeping, intimacy, or relaxing
- use a weighted blanket, supportive pillow, soothing scents and music, or listen to an audiobook
Sleep is not simple for everyone
- Some of us do everything ‘right’ and still struggle to sleep – even with good habits, there are issues that can make getting enough sleep really difficult. Struggling with sleep is not a personal failure.
- You deserve compassion, not pressure. The goal isn’t to ‘fix’ yourself, it’s to understand your body and life, try what feels doable, and seek help where you can get it.
- Small shifts still matter. Even if they don’t solve everything, gentle routines and supportive habits can create pockets of restfulness and reduce stress around sleep.
Nothing is working – what else can I do?
- Talk with your GP about creating a sleep management plan. This may include keeping a sleep journal, CBT (cognitive behavioural therapy), medications (HRT for menopause symptoms, anti-anxiety, melatonin, or sleep medication), light therapy, or signing up for a sleep program.
- Seek help around things that are stressing you out. Reach out for help, you don’t have to do it alone.
- Make a plan for when you wake in the middle of the night and don’t fall asleep after 20 minutes.
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If you need to go to toilet more than once per night, that’s something to investigate. Community continence nurses can help make a big difference.
Resources:
https://www.sleepfoundation.org/circadian-rhythm