Hello everyone, today we will talk about mental health and How can I improve my sleep?
This page has some tips and suggestions for improving your sleep.
Some people find these ideas useful, but remember that different things work for different people at
different times

Only try what you feel comfortable with, and try not to put too much pressure on yourself. If
something isn't working for you (or doesn't feel possible just now), you can try something else, or
come back to it another time.
Try to establish a routine
It could help to establish a regular sleeping routine or habits. You might need to try different things
before you find what works for you.
You could try going to bed and waking up at around the same time every day. Or it might help to go
to bed only once you feel ready to sleep, but still get up around the same time.
"I was told to go to bed and wake up at the same time every day, but lying in bed, in the dark, for
hours and hours ... left me far too distressed to be able to fall asleep. So now I only go to bed when I
feel like I will fall asleep within about 15 minutes or so, no matter what time of night that is, and then
I try to get up at the same time every day."
Relax before you try to sleep
You may find a relaxation routine can help you prepare for sleep. These are some ideas you could
try.
Do something calming
For example, this could be listening to relaxing music or having a bath.
"A nicely made bed helps. If I’m having an awful day, and the only thing I’ve managed to find the
energy to do is make my bed, then that’s OK."
Breathing exercises

"Another thing that has worked for me is to lay down on my back and rest both my hands on my
stomach/chest. Concentrating on my breathing and feeling my natural up and down movement
makes me stop overthinking."
Muscle relaxation
Consciously tense and relax your muscles, one after the other, starting with your toes and working
up your body until you reach the top of your head.
Visualisation

Picture a scene or landscape that has pleasant memories for you, or that you imagine would be a
calming or peaceful place to be.
Meditation
Some people find it helps to try meditation techniques, like mindfulness. You could learn these at a
class or from self-help guides

Thank you see you next time


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