Lack of sleep can really affect our ability to function and can make us demotivated and leave us feeling lethargic. In a recent study, 1 in 3 adults said they regularly don’t get enough sleep- leaving them feeling tired and sluggish, and almost 50% of adults said that it is stress and anxiety which often affects their ability to sleep.

Here are some tips to help improve upon, or reduce, sleeping problems:

Make sure where you sleep is comfortable

Keep a sleep diary (Time, length, quality ranked 1-5, how often you wake, content of dreams, naps during the day, details of medication, physical activity, diet, thoughts and feelings) 

Relax before you go to bed (Do something calming, breathing exercises, muscle relaxation, visualisation, meditation and mindfulness) Some people find it really useful to listen to a podcast or read a book before bed because it focuses the mind on one thing and can often send you off to sleep.

Establish a routine Pick a bedtime and a wake-up time—and stick to them as much as possible. Life will inevitably interfere, but try not to sleep in for more than an hour or two on Saturdays and Sundays, so that you can stay on track.

Try to resolve stresses and worries (reduce workload, talk to friends and family)

Give yourself some tech-free time (consider leaving your phone outside of the bedroom).

Check for a physical cause (pain or illness, if your partner snores)

Think about food, drink and exercise

Medication (discuss alternatives with GP)

Ask your GP about treatment options (CBT, medication, sleep clinics)