Making the effort to sleep and wake up at the same time every day can help your body to build a regular sleep routine. Over time, this will allow your internal body clock to settle and make falling asleep and waking up easier.
Studies also show that using electronic devices just before bed can disrupt our sleeping patterns and impact overall health. This is because the artificial lighting omitted by devices can alter the body’s natural 24-hour circadian rhythm (sleep cycle). As a result, it can help to turn off electronics at least half an hour before you sleep.
Research has shown that regular exercise can help to realign circadian rhythm and improve sleep quality. If you’re not sure what type of activity might suit you best, then something might catch your eye on the healthy body section of our site.
Other ways to address insomnia include relaxing before bed – for example, by taking a bath, reading a book – and making sure your bedroom is dark, quiet, and comfortable. If this is tricky for you, eye masks and ear plugs can be handy.
If you struggle getting to sleep as a result of stress, anxiety, or racing thoughts, you might find that adopting habits like journaling, meditation, and mindfulness prove useful. Slowing down before bed and recording thoughts that tend to keep you up can help you offload and get into bed with a clear head.
Alternatively, you could try the NHS sleeping app Pzizz, which you can find out more about in our article 12 NHS apps that can improve health and wellbeing.