Top Tips for Managing Insomnia

In this article, we will outline common reasons for sleep problems and some suggested strategies for getting quality sleep. Whilst the suggestions below are tried and tested strategies for helping improve sleep, they do not act as a replacement for medical advice. Please contact your doctor if you are going through a significant insomnia episode, so you can be offered appropriate treatment.

It is estimated that more than 16 million UK adults suffer from sleepless nights and, according to NHS Inform, one in every three people. experience periods of insomnia.

What is Insomnia?

If you have insomnia, you will regularly experience some - or all of the following:

• difficulties falling asleep

• waking up frequently during the night

• waking up early and struggling to get back to sleep

• feeling constantly tired

• unable to nap during the day despite feeling tired

• feeling irritable owing to tiredness

• struggling to concentrate

• decreased memory

• catching frequent colds and infections

What causes insomnia?

Problems with sleep can be caused by a variety of things such as:

• Environment: noise, LED lights, a room that is too hot or too cold, uncomfortable bed, air pollution, etc.

• Lifestyle: regularly consuming caffeine, nicotine and alcohol; using smart devices late at night, working late, exercising late at night, etc.

• Routine: not having a consistent sleep schedule

• Stress and Anxiety 

• Some Medical Conditions: restless leg syndrome, overactive thyroid, chronic pain, menopause, etc.

Top Tips to Improve Sleep

·         Get Comfortable

If possible, invest in a new mattress. Ideally, we should change our mattress every 6-8 years. Make sure the new mattress provides a good level of support for your back but it is soft enough to get cosy. If buying a new mattress is not practical getting some new bedding can be beneficial too. Cotton sheets and duvet covers are usually recommended as cotton is more breathable than other fabrics.

·         Noise vs Quiet

Some people need absolute silence to sleep whereas other people need to have noise in the background. Find out what works for you. If you are going to have the TV on, try to put something relaxing on. Same with music. Quiet meditative music is definitely preferable to loud rock songs!

·         Balance the Temperature

Being too hot or too cold can be disruptive to our sleep. A 15 tog duvet might seem super comfortable at the start of the night but as our body temperature increases as we sleep such a thick duvet can make us overheat. A better option might be to have a 7.5 tog duvet with a cotton blanket. Then, if you overheat, you can easily remove a layer.

·         Lights

Again, this is a personal preference. Some people need complete darkness to sleep but others can't sleep when it's pitch-black. If you need total darkness, invest in an eye mask or blackout curtains. If you prefer to have some light, use a dimmer lamp so the amount of light released is minimal. Excess light exposure can be disruptive so you will need to try to get the right balance.

·         Relaxation

Try to wind down for 30 minutes before going to bed. Reading, taking a warm bath, listening to calm music, yoga/stretching, mindfulness, praying etc. can all get us in the right mindset for sleep.

·         Turn Devices Off

Try to disconnect from any smart devices at least an hour before bed. In addition to the unnatural light produced by electronic devices, they can also increase stress. Arguments on social media or negative news stories can increase our cortisol levels making it difficult to get to sleep.

·         Increase Magnesium

Magnesium is a natural sleep aid as it is known to decrease our cortisol levels and increase melatonin (our sleep hormone). Foods high in magnesium include avocados, nuts, legumes, tofu, seeds, oily fish, spinach, dark chocolate, bananas and whole grains. If it is difficult for you to include a higher level of magnesium in your diet, you can always consider taking a magnesium supplement.

·         Release Thoughts

If you know you've had a stressful day or you're feeling anxious or angry about something it's important to try to release the thoughts from your mind. Talking to a partner or a friend can be helpful but if you prefer not to talk, writing your thoughts and feelings in a notebook or diary can be really therapeutic. Although it probably won't solve the problem, removing the thoughts from your mind should help you feel a bit clearer and ready to relax.

·         Create a Consistent Sleep Schedule

One of the most effective ways to improve sleep is to establish a consistent sleep schedule. Aim to go to bed and wake up at the same times every day even on weekends. This consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. Avoid sleeping in excessively or staying up late on weekends as this can disrupt your rhythm and make it harder to return to your routine during the week.

·         Limit Caffeine and Alcohol Intake

Caffeine is a stimulant that can interfere with your ability to fall asleep even hours after consumption. Limit caffeine intake in the afternoon and evening to avoid its lingering effects. Similarly, while alcohol may initially make you feel drowsy it can disrupt your sleep cycle and reduce the quality of your sleep. Moderation or avoiding these substances altogether in the evening can help ensure a more restful night.

·         Optimise Your Sleep Environment

Creating the perfect sleep environment is essential for quality rest. Keep your bedroom quiet, cool and comfortable. Noise-cancelling devices or white noise machines can help mask disruptive sounds while room temperatures of approximately 16–18 degrees Celsius (60–65 degrees Fahrenheit) are often ideal. Consider investing in a high-quality mattress and pillows that provide adequate support and comfort tailored to your needs.

·         Natural Light Exposure During the Day

Exposure to natural light during the day can improve your sleep quality by regulating your circadian rhythm. Spend time outdoors in the morning or early afternoon or position your workspace near a window to absorb daylight. Your body relies on light cues to distinguish between daytime and night-time so maintaining this balance is crucial for a healthy sleep-wake cycle.

·         Implement Relaxation Techniques for Chronic Insomnia

If you suffer from chronic insomnia dedicated relaxation techniques such as progressive muscle relaxation or guided meditation can be particularly effective. Progressive muscle relaxation involves tensing and releasing each muscle group in your body starting from your toes and moving upward. Guided meditation apps or podcasts often provide soothing narratives that can encourage a calm mind and body.

·         Seek Professional Support

If your insomnia persists despite your efforts to improve sleep hygiene it may be time to seek professional advice. Consult your GP or a sleep specialist to explore potential underlying causes such as anxiety, depression or medical conditions. Cognitive-behavioural therapy for insomnia (CBT-I) is a proven method for addressing chronic sleep difficulties, offering strategies tailored to your situation.

Remember, improving your sleep habits and environment is a gradual process. Be patient with yourself as you explore what works best for you.

For more information about insomnia, you can visit the following NHS webpage: https://www.nhs.uk/conditions/insomnia/