It may feel like making sleep better is impossible, out of your control and an additional burden on top of everything else. There are ways to make things easier.
Talk to your healthcare team
Problems with sleep are often physical, which your healthcare team can help with, so it's important to let them know.
Certain drugs like steroids, being in pain, feeling sick or needing to the get up and use the toilet are common issues that can affect sleep.
Your doctor may be able to review your medication and how your symptoms are managed to make sleep easier.
Create the best environment for sleep
Making changes to your sleeping environment can help to re-establish natural rhythms alongside changes to drug regimes.
There are several things you can try to help create the right environment for sleep:
- Have a warm bath before bed can help you to relax
- Avoid caffeine and alcohol too close to bedtime
- Go to bed when you're sleepy. If after 20 minutes you’re still not asleep, you could get up again, and try again later
- A dark room
- Avoid looking at screens at bedtime. If possible, remove devices like phones, tablets and computers from the bedroom
- A notepad by the bed to write down troublesome thoughts to free your mind
- If noise from others is a issue like partners, children or pets – consider changes to sleeping arrangements while you re-establish normal sleeping patterns
- Eating a snack before bed that contains some protein and a more complex carbohydrate can help. Something like oatcakes with nut butter or a slice of toast with hummus
- Fresh air. Getting outside during the daytime can help restablish natural body rhythms and encourage sleep
- Regular gentle exercise during the day
Reducing stress and anxiety
There is a close relationship between sleep and how you're feeling and one can often affect the other.
Learning different ways to manage your emotions and reduce your stress can help to improve your sleep pattern.
Breathing and relaxation techniques can also help ease the body and body into sleep.