Improve Sleep Initiation and Maintenance

Create a Consistent Sleep Schedule

Set a Fixed Bedtime and Wake Time

• Choose a bedtime and wake-up time that work for you and stick to them every day, even on weekends. Consistency helps regulate your body’s internal clock (circadian rhythm).

• Example: If you want to sleep by 10:00 PM, aim to start winding down by 9:30 PM.

Plan a Wind-Down Routine

• Start a calming pre-sleep routine at least 30 minutes before bed. This could include activities like reading, stretching, or listening to calming music.

• Avoid engaging in stimulating activities like watching TV, playing video games, or using electronics with bright screens.

Optimise the Sleep Environment

Control Light and Darkness

• Dim the lights in your home 30 minutes to 1 hour before bed to signal to your brain that it's time to wind down.

• Make your bedroom as dark as possible. Consider using blackout curtains or an eye mask to block out light, especially if light sensitivity is an issue.

Manage Noise and Sensory Input

• If you’re sensitive to sound, use earplugs, a white noise machine, or a fan to block out disruptive noises. Some people find that nature sounds or calming music help with sleep.

• Consider sensory-friendly bedding (e.g., soft, seamless sheets) if you’re sensitive to textures. A weighted blanket may help with calming anxiety and improving sleep.

Maintain a Comfortable Temperature

• Keep your bedroom at a comfortable temperature. Many people sleep better in cooler environments, so try setting the thermostat between 15-20°C (60-67°F).

Use Relaxation Techniques

Practice Mindfulness or Deep Breathing

• Engage in relaxation exercises to reduce anxiety before bed. Deep breathing, progressive muscle relaxation, or mindfulness meditation can calm both the body and mind.

• Example: Try a 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8) to promote relaxation.

Visualisation

• Use guided imagery to imagine a peaceful, calming place (like a beach or forest). Focus on details such as sounds, smells, and sensations. This can help distract from anxious thoughts.

Gentle Stretches

• Gentle stretches or yoga can release physical tension and prepare your body for sleep. Focus on slow, mindful movements rather than intense physical exertion.

Limit Stimulants and Distractions

Avoid Caffeine and Sugar

• Avoid caffeine (found in coffee, tea, chocolate) and sugar at least 4-6 hours before bedtime, as they can interfere with your ability to fall asleep.

Limit Electronic Screen Time

• Avoid using electronic devices (smartphones, tablets, computers, etc.) at least 30 minutes before bed. The blue light emitted from screens can interfere with the production of melatonin, the hormone that regulates sleep.

Keep the Bedroom for Sleeping

• Only use your bed for sleeping and relaxing to reinforce the association between your bedroom and rest. Avoid working, watching TV, or using devices in bed.

Manage Sleep Initiation (Falling Asleep)

Use a Relaxing Activity if You Can't Sleep

• If you can’t fall asleep within 20-30 minutes of lying down, get up and engage in a quiet, relaxing activity like reading a book or listening to calming music.

• Avoid checking the time, as this can increase anxiety and make it harder to fall asleep.

Focus on Breathing

• If your mind is racing with anxious thoughts, try focusing on your breathing to calm yourself down. Visualising your breathing as a slow, rhythmic pattern can help you relax enough to fall asleep.

Use Aromatherapy

• Some people find aromatherapy helpful for sleep. Try using essential oils like lavender, chamomile, or sandalwood, either through a diffuser or in a pillow spray.

Improve Sleep Maintenance (Staying Asleep)

Avoid Heavy Meals Before Bed

• Avoid large meals or heavy, spicy foods right before bed, as they can lead to discomfort and make it harder to stay asleep. If you're hungry before bed, have a small, light snack (e.g., a banana or small handful of nuts).

Limit Nighttime Drinks

• Try to limit fluids before bedtime to prevent waking up during the night to use the bathroom. If you’re thirsty, opt for a small glass of water.

Stay Calm if You Wake Up

• If you wake up in the middle of the night and can’t fall back asleep, don’t stress about it. Focus on breathing exercises or listen to soothing sounds until you drift back off.

• Avoid checking the time, as this can create anxiety.

Regular Physical Activity

Incorporate Light Physical Activity

• Regular exercise during the day can improve sleep, but avoid intense exercise in the late evening as it might make it harder to fall asleep.

• Aim for light to moderate activity earlier in the day, like walking, swimming, or yoga.

Where to Find Support if You're Struggling:

Sleep Specialists

Consult a Sleep Specialist

• If sleep problems persist, consider consulting a sleep specialist (e.g., a sleep doctor or sleep therapist). They can diagnose underlying conditions like insomnia, sleep apnoea, or restless leg syndrome.

Cognitive Behavioural Therapy for Insomnia (CBT-I)

• CBT-I is an evidence-based therapy specifically designed to help individuals with chronic sleep issues. It focuses on changing unhelpful thoughts and behaviours related to sleep.

• Find support: Look for a therapist trained in CBT-I, or check websites like the Sleep Foundation.

Anxiety Support and Therapy

Seek a Therapist Specialising in Anxiety

• Cognitive Behavioural Therapy (CBT) can also help address the anxiety that interferes with sleep. A therapist can work with you to identify and manage anxious thoughts and behaviours that disrupt sleep.

• Find a therapist: Use directories like Psychology Today or TherapyDen to find a therapist who specialises in anxiety and sleep issues.

Medication

• In some cases, medication may be appropriate. Speak with your doctor about options for managing anxiety or sleep disturbances, such as anti-anxiety medications, antidepressants, or short-term sleep aids.

Online Sleep Resources

Use Sleep Apps and Tools

• Apps like Calm, Headspace, Sleep Cycle, or Relax Melodies can help you build a relaxing bedtime routine or monitor sleep patterns. Many apps offer guided relaxation exercises to manage anxiety before bed.

Explore Educational Resources

• Websites like the National Sleep Foundation or Sleepio offer evidence-based sleep education and support tools. They also provide tips for improving sleep hygiene.

Final Thoughts

Improving sleep requires a holistic approach—creating a structured routine, optimising your sleep environment, addressing sensory sensitivities, and using relaxation techniques. By focusing on gradual, small adjustments, you can improve sleep initiation and maintenance over time. If sleep problems persist, seeking professional help from a sleep specialist, therapist, or occupational therapist can provide additional guidance and support tailored to your needs.