He also discourages taking naps in the day, which can lead to disturbed sleep at night. That eventually leads to you feeling sleepy at the same time each day, and a regular sleep routine. Because we want them to associate the bedroom and bed very closely with sleeping.” Creating a new sleep routineĭr Selsick encourages people to get up at the same time every morning, whether you have slept well or badly. “We ask people not to use their bedroom for anything other than sleep, sex and maybe getting dressed and undressed. He explains: “If you are a person who has spent hours awake, staring at the ceiling, the bed comes to be associated with anxiety, stress and being awake. Alison suggested: “Taking walks, gardening, getting more fresh air and eating healthily.”ĭr Selsick teaches techniques to ease anxiety and create a positive mental link between your bedroom and being able to get to sleep easily. Getting out during the day has helped readers feel ready to sleep at night. Some medication for anxiety and low mood can cause insomnia, so discuss with your GP what works best for you. “I found counselling helped by talking about the events that led to my post-traumatic stress disorder, with tips to cope with the insomnia,” said Deirdre. Some readers have been helped by medication from their GP, or counselling, or both, for anxiety or low mood that contributes to their insomnia. Chris’s tip was: “Try to keep to a regular bedtime routine and avoid sleeping in the day.” “Have a regular sleep routine, such as bath, bed, read,” said Lucy. Having a set routine helps get your body and mind ready for sleep. Some suggested purposely “setting aside” worries at night or making a to-do list to help stop you worrying about the next day. Some readers said avoiding screen for a better night’s sleep (computers, tablets and smartphones) can also help. These include reading, having a warm bath, herbal teas, or a milky drink. Many readers suggested soothing activities before bed to help you wind down. Build in a period of calm in the evenings.Others suggest counting, reciting a mantra, or listening to music, sleep stories or podcasts. “The real breakthrough has been the past year’s mindfulness meditation practice,” said Mike. Some people said that mindfulness or other relaxation techniques have helped them. Our readers share their top tips for falling asleep faster, and having better sleep. “The right amount of sleep for you is the amount that makes you feel alert most of the day, on most days.” How much sleep do I need?ĭr Selsick says it’s a myth that everyone needs eight hours’ sleep, and some people function well on less.

Some said they had problems concentrating at work and others who had retired found responsibilities, such as looking after grandchildren or voluntary work, more difficult. “I tire very easily and struggle with brain fog,” said one reader. People have told us how sleep affects their daily lives. When your sleep is poor, your mood, motivation and quality of life are affected.” We know sleep plays a very important role in keeping good mental and physical health. It’s a serious problem and it should never go untreated. Or sometimes by restless leg syndrome, which is more common in older people and people with diabetes.” Why is sleep important?ĭr Selsick says: “Insomnia is surprisingly common. “We find that some people are being kept awake by pain. When he sees patients at his clinic, he first finds out if health problems are causing insomnia, so they can be treated. Another said she was being kept awake by worry over not being able to get a date for surgery she needed.ĭr Hugh Selsick is an insomnia specialist, who runs a sleep disorders clinic at University College London Hospital.

“My mind is just constantly active, and I find it difficult to switch off,” said one reader. Readers who have shared their stories of insomnia told us they are kept awake by problems including anxiety, painful conditions such as arthritis, and menopause symptoms. When that becomes a pattern, it can be a serious problem. Most of us have experienced the odd bad night’s sleep. Insomnia is when you regularly have trouble falling asleep or staying asleep.

We share expert tips to help you sleep better, from winding down to sticking to a bedtime routine. Dealing with insomnia: tips to sleep better

Insomnia help guide