Getting to sleep when your mind won't switch off

Sleep is a really important factor in maintaining our health but can be pretty tricky to manage when you've got a lot going on. Your brain is saying 'I need to get to sleep because I've got to be up early' which suddenly makes it even harder to switch off and despite your best attempts it's getting later and later. You might not get a perfect night's sleep every night but there are things you can try to help you get better quality rest when you do.

Start simple with a sleep routine.

Our bodies like routines and whilst the idea of a bed time might feel childish, going to bed and getting up at roughly the same time each day can help you body naturally know when it's time for sleep. Sleep routines don't need to be complicated but you can try and keep the last 30-60 minutes of your day a little calmer by;

• Having a warm bath or shower

• Changing into cosy PJs

• Making a warm, non-caffeinated drink

• Listening to music/podcasts or reading a book

• Dimming the lights

Digital detox

Phones are brilliant at a lot of things and today's social media algorithms are designed to keep you doomscrolling till dawn. Quickfire content feeds our brains with lots of information right when we're trying to clear our mind so setting your phone to one side 30 minutes before bed will help you break the habit. The light of phone screens has also been proven to interfere with your bodies natural sleep signals so if you're not ready for a digital detox yet, you can try switching on night-time light settings or charging your phone away from your bed to give you a bit of space from your devices.

Put pen to paper

If you find you have a million thoughts popping into your head or things you must remember, having a pen and paper by your bedside is a good shout. Try getting these ideas out of your head by writing down whatever is our you mind and tell yourself "I've written it down, I don't need to solve it tonight". You might not believe yourself immediately but giving your brain a space to hold those thoughts (that is not your phone for the reasons above) can be helpful.

Make your room more sleep-friendly

Your environment can make a bigger difference that you might expect so create a space which makes you feel at ease. Try to make your bedroom as dark and quiet as possible at night by closing the curtains, moving bright objects such as clocks or keeping your space tidy enough that you feel cosy. If you share your home with others, this isn't always easy but do what you can.

Avoid caffeine later in the day

Lots of different drinks contain caffeine, not just coffee, so be mindful of your intake of soft drinks, tea and energy drinks. Caffeine from these drinks can stay in your system for hours so it's worth experimenting whether having your last caffeinated drink earlier in the day makes any difference to your sleep patterns.

When should I get help?

If you're regularly struggling to sleep and it's affecting your lifestyle, it's worth speaking to a healthcare professional such as a GP to see what advice they can give. Sleep tracking apps can help you monitor the situation and help you discuss your sleep cycles with a doctor or specialist. There may be an underlying reason such as stress, medication or another health problem, that could be causing your sleep challenges so getting help is the first step towards finding out what's going on. Not registered with a GP? Find your nearest GP surgery via the NHS website: https://www.nhs.uk/service-search/find-a-gp