3. include magnesium containing foods in your diet.

Magnesium is an essential dietary mineral that is thought to play an important role in sleep regulation. Magnesium-rich foods include green leafy vegetables, legumes and pulses, nuts (especially almonds, cashews, peanuts), seeds, whole grains and yoghurt. Getting magnesium from whole foods is always my initial recommendation. Supplements of any kind should be discussed first with a qualified nutrition or health professional.

4. stick to a consistent sleep schedule.

You’ll probably have read this one many times before, but it is still a good tip. Try (although I know this is impossible if you are working shifts) sticking to a consistent bed time and waking-up time, even at weekends, as it helps our bodies to get into a good rhythm of knowing when to be wakeful, and when to start getting sleepy.

5. sleep books.

The Sleep Book by Dr Guy Meadows is my top self-help recommendation for anyone suffering from chronic sleep troubles. I’ve suggested it to many clients, as I often find that sleep difficulties make new habits (especially dietary ones) much harder to stick to. It suggests a different way of looking at insomnia, using the principles of Acceptance and Commitment Therapy (ACT), which might offer a new approach to those you’ve read of in the past.

Why We Sleep by Matthew Walker is also an excellent book, although I would suggest being cautious about reading it if you are already struggling with insomnia, as it might potentially increase anxiety around sleep – which is inevitably unhelpful and may exacerbate the problem.

6. observe a technological sun-down.

This tip is most often suggested due to the potentially stimulatory effects of artificial light in the evenings. When technology use is essential in the evenings, the effects may be reduced through warm tint settings or blue-light blocking glasses. If technology use is not essential, however, then switching to other forms of unwinding (such as a creative activity, warm bath, relaxing music, journaling or reading) might be an alternative strategy. I generally recommend doing this for somewhere between 30 minutes to 2 hours before you want to fall asleep. See what works best for you.

I think, however, that there is another aspect to this tip that is not so often discussed. It is recommended that we go to bed when we feel tired, but certainly in my own experience, it can be really hard to recognise this cue if we are engrossed in those magical shiny light boxes we are now so familiar with (phones, TV, computers, tablets etc.).  The automatic play function of online streaming services is, I think, a real culprit for our collective lack of sleep. Pushing through (or not observing) the cues to sleep can sometimes result in a ‘second wind’, where wakefulness returns and the ability to drift off to sleep is harder again. Furthermore, the content of the media we consume before bed can potentially trigger anxiety or wakefulness – I don’t recommend regularly watching late-night news programmes, for example – they are often full of anxiety-provoking stories that we might be better able to process in the morning.

Again though, as always, it is very much down to our individual experience. None of this affects us all in the same way. We need to work out what does matter for us and act accordingly.

7. avoid large meals just before bedtime.

Where possible, I generally suggest my clients aim to have their main evening meal at least 2-3 hours before going to bed, which allows our stomach time to start digesting and processing the meal before we lie flat. This can also sometimes help reflux-type symptoms, too.

You may find, however, that eating your meal many hours before bed leaves you a little hungry. That can also negatively impact sleep. A small snack, such as a handful or almonds and an apple, or a slice of rye toast with a dollop of nut butter and some squished blueberries, might be beneficial.

8. get some early morning sunlight.

Our natural wake-sleep cycle (called the Circadian Rhythm) is basically an internal body clock and influences all sorts of biological functions. One of the ways to help regulate this clock is to get some bright light, ideally sunlight in the morning. Even better if you can combine it with a little exercise, such as a quick walk. Even a minute or two is better than nothing.

9. leave your phone out of the bedroom.

Last, but by no means least, this is my little plea. If you always go to sleep with your phone by your head, please consider either turning it off, or leaving it in another room.

I often wonder if never turning our phones off means that we don’t get a chance to switch off either – there’s always that possibility that it might ring or beep at any moment and demand our attention. Perhaps that keeps us engaged, and on edge, more than we are quite aware of? Or try using the sleep cycle which means you won’t get any distractions between set hours.

NB., If you’re used to using your phone to wake you up, consider buying a standalone alarm. This sunrise alarm clock is what I now have by my bedside and am a big fan.

Wishing you all a very good nights sleep.

Amelia x

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