10 Tips for a Good Night's Sleep: to boost mental and physical wellbeing

Did you know that up to 16 million adults in the UK experience sleepless nights? Covid and the subsequent increase in working from home have blurred the lines between most people's work & home life, which can make it harder to switch off at the end of the day.

Bad sleep health is detrimental to your mental health and wellbeing so in an attempt to help you get a better night's sleep, here are a few ways you can improve your sleep health:

1. Limit screen time before bed 

Research has shown that sleep can be negatively affected if you expose yourself to the blue light that our digital devices emit before sleeping. To put a lot of science jargon simply, blue light suppresses melatonin (the sleepy hormone.) Which can impact our ability to fall asleep and get a good night's rest.

2. Invest in a pair of blue light glasses 

If you live a lifestyle that makes it very difficult to put down your devices during your sleep routine, maybe a pair of blue light glasses could make a difference. In theory (and marketing,) they filter out blue light however, the scientific evidence of their effectiveness is limited. If you're serious about finding out how to improve sleep, it's best to remove digital devices from your sleep routine altogether!

3. Use sleep sprays 

Aromas can be very useful within a sleep routine. Plenty of aromas can help induce sleepy feelings. For example, Lavender has been proven to help reduce stress and anxiety which are two things you don't want to be feeling right before bed!

4. Make your bedroom a relaxing space 

Make sure your bed is made in the morning, open a window to get fresh air in, fluff up your pillows, and keep your room at a comfortable temperature. Aside from just making it comfortable though, helping your body associate the space with sleep can really improve your sleep health. To achieve this, try to avoid doing activities that aren't a part of your sleep routine in your bedroom if possible. For example, if you work from home a lot in your bedroom then you can subconsciously associate the space with work potentially impacting your ability to relax and unwind there.

5. Wake up at the same time every day

Consistency in your sleep routine is important! Aim to wake up at the same time every day, this helps your body maintain its circadian rhythm leading to better sleep health. 

6. Gift someone our sleep-well care package 

Know someone struggling with their sleep?  Check out our Sleep Well Care Package, it's full of goodies to supplement their sleep routine.

 7. Incorporate Exercise into your daily routine 

If you’re able to, including some movement into your everyday routine helps reduce stress and can contribute to a better night's sleep. Exercise also plays a big role when it comes to your mental health and wellbeing.  

Try not to exercise too close to bedtime though! 

8. Establish a consistent sleep routine 

Set time aside every evening to practice your sleep routine. This could be having a warm bath, drinking a cup of herbal tea, or reading a book. This will help you wind down before bed and help you get into a better headspace for a good night's sleep.  

9. Try to manage stress and anxiety

We understand this is easier said than done. It's important to look after yourself though, ignoring these issues can be detrimental to your mental health & wellbeing. If you're struggling to manage stress & anxiety yourself, try speaking to loved ones about how you’re feeling. A problem shared is a problem halved! 

10. Know when to get in touch with your GP 

If you’re worried about your sleep, it could be a good idea to get in touch with your GP. For more information on sleep, issues click here. 

So, now you've got some new tools to help your sleep health, but why stop here? Check out our other blog on sleep health to further improve your sleep routine and get a better grasp of why sleep is so important! https://www.brownpaperpackages.co.uk/blog/how-to-sleep-better/