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Sleep Corner - Sleep Hygiene Tips and Tricks!
Sian321
Community Manager Posts: 999 Part of The Mix Family
Hey everyone!
So today's Saturday Topic Chat centered all around the theme of Sleep, and we had some fantastic discussions happening, including lots of people sharing their best tips and tricks for improving your sleep hygiene
We noticed that this topic affects lots of us, so I thought it could be helpful to collect the advice on the Thread and post it again here so that everyone can take a read. It would be fantastic also if you could keep adding more ideas down below in the thread here.
To kick us off, I'll share a bit of context. So first, what do we mean when we talk about 'sleep hygiene'?
Sleep hygiene is just a fancy way of saying "good sleep habits"—all the little things you do (or avoid doing) to help yourself get the best sleep possible. Think of it like bedtime self-care!
Its important to know that sleep hygiene practises will look different for everyone (because we're all unique and have different minds and bodies!), but it might include stuff like:
Going to bed and waking up at the same time (ish) every day
Keeping your bedroom cool, dark, and quiet—like a cozy sleep cave
Avoiding caffeine and big meals right before bed
Putting away screens (phones, tablets, TVs) at least 30-60 minutes before sleep
Having a relaxing bedtime routine, like reading a book or taking a warm shower
When you practice good sleep hygiene, you fall asleep faster, sleep more deeply, and wake up feeling refreshed!
But how does mental health impact sleep hygiene?
Mental health and sleep hygiene are deeply connected. Anxiety, racing thoughts, nightmares, trauma, and depression can all make it harder to fall asleep, stay asleep, or feel rested during the day. This is so valid—our minds and bodies are trying to cope in the best way they can. That’s why paying attention to our sleep habits can be a gentle way to check in with our mental health. Noticing changes in our sleep might help us understand what we’re needing, whether that’s rest, support, or self-care.
How else can we rest if sleep is difficult?
It’s also important to remember that rest isn’t just about sleep—there are so many other ways to recharge. If sleep feels difficult, we can still find moments of rest during the day, like taking mindful breaks, slowing our thoughts with deep breathing, or finding comfort in things that soothe us, like a warm drink (hot choccy anyone!!), soft music, or a favorite book.
Rest can be physical, mental, or even emotional, and all of it is valid.
Giving ourselves permission to rest in different ways can be just as nourishing as a good night’s sleep.
So how can we improve our sleep hygiene - what are the best tips and tricks?
Well, you all shared some brilliant ideas during Topic Thread today, so I'm going to cut and paste (annonymised) them so everyone can benefit. If you have other ideas or other things that have helped you, please share!
Are there any pre-sleep 'rituals' you find really helpful?
What's your best advice for dealing with nightmares, or getting back to sleep if you wake in the night?
How do you rest in otherways besides sleep?
What's the magic recipe for the perfect nap!?
Lets help each other in this
So today's Saturday Topic Chat centered all around the theme of Sleep, and we had some fantastic discussions happening, including lots of people sharing their best tips and tricks for improving your sleep hygiene
We noticed that this topic affects lots of us, so I thought it could be helpful to collect the advice on the Thread and post it again here so that everyone can take a read. It would be fantastic also if you could keep adding more ideas down below in the thread here.
To kick us off, I'll share a bit of context. So first, what do we mean when we talk about 'sleep hygiene'?
Sleep hygiene is just a fancy way of saying "good sleep habits"—all the little things you do (or avoid doing) to help yourself get the best sleep possible. Think of it like bedtime self-care!
Its important to know that sleep hygiene practises will look different for everyone (because we're all unique and have different minds and bodies!), but it might include stuff like:
Going to bed and waking up at the same time (ish) every day
Keeping your bedroom cool, dark, and quiet—like a cozy sleep cave
Avoiding caffeine and big meals right before bed
Putting away screens (phones, tablets, TVs) at least 30-60 minutes before sleep
Having a relaxing bedtime routine, like reading a book or taking a warm shower
When you practice good sleep hygiene, you fall asleep faster, sleep more deeply, and wake up feeling refreshed!
But how does mental health impact sleep hygiene?
Mental health and sleep hygiene are deeply connected. Anxiety, racing thoughts, nightmares, trauma, and depression can all make it harder to fall asleep, stay asleep, or feel rested during the day. This is so valid—our minds and bodies are trying to cope in the best way they can. That’s why paying attention to our sleep habits can be a gentle way to check in with our mental health. Noticing changes in our sleep might help us understand what we’re needing, whether that’s rest, support, or self-care.
How else can we rest if sleep is difficult?
It’s also important to remember that rest isn’t just about sleep—there are so many other ways to recharge. If sleep feels difficult, we can still find moments of rest during the day, like taking mindful breaks, slowing our thoughts with deep breathing, or finding comfort in things that soothe us, like a warm drink (hot choccy anyone!!), soft music, or a favorite book.
Rest can be physical, mental, or even emotional, and all of it is valid.
Giving ourselves permission to rest in different ways can be just as nourishing as a good night’s sleep.
So how can we improve our sleep hygiene - what are the best tips and tricks?
Well, you all shared some brilliant ideas during Topic Thread today, so I'm going to cut and paste (annonymised) them so everyone can benefit. If you have other ideas or other things that have helped you, please share!
Are there any pre-sleep 'rituals' you find really helpful?
What's your best advice for dealing with nightmares, or getting back to sleep if you wake in the night?
How do you rest in otherways besides sleep?
What's the magic recipe for the perfect nap!?
Lets help each other in this
5
Comments
I'll share below too some further organisations that might be able to help around sleep or restflessness at night:
Every Mind Matters is an NHS service that offers practical help and advice on how to cope with your mental health and looking after yourself. They offer support for anxiety, low mood, stress, sleep as well as advice for parents and carers on how to support your children and self care tips for young people. Their 'Mind Plan' is a function that offers support tailored to you by answering a quiz. . For more information go to https://www.nhs.uk/every-mind-matters/
24/7 Listening services for late-night emotional support:
Samaritans are there for you 24/7. They offer a listening service and emotional support to anyone about any issue, with a special focus on suicidal feelings. You can call the helpline for free on 116 123 or email at jo@samaritans.org. You can also write them a letter and you can find details on their website. Some of their branches offer face to face services and you can find your local branch on their website. For more information you can go to www.samaritans.org
There’s an organisation called ChildLine which offers information, advice and confidential counselling to anyone aged 19 and under on any issue affecting them. Their phoneline is open all day every day by calling on 0800 1111, or you can go to www.childline.org.uk to access their webchat service. They also have a message board for young people on their website .You can also email Childline by signing up for an account and can have 1-on-1 chats with a counsellor when signed into your account.
The Mix's Crisis Messenger text service provides free, 24/7 crisis support across the UK. If you’re aged 25 or under, and are experiencing a personal crisis, are unable to cope and need support, you can text THEMIX to 85258. Their trained volunteer will introduce themselves, reflect on what you’ve said, and invite you to share at your own pace. You’ll text back and forth, only sharing what you feel comfortable with. They can deal issues such as Suicidal thoughts, abuse or assault, self-harm, bullying, relationship breakdown. You can find out more about it at https://www.themix.org.uk/get-support/speak-to-our-team/crisis-messenger
Apps for late-night self-led support:
DARE Panic and Anxiety Relief is an app designed for people coping with worry, anxiety, intrusive thoughts, insomnia, or panic attacks - helping you to regain confidence and live life at its fullest. While certain parts of the app require payment to be unlocked, there are hundreds of free features and the app itself is free to download. Some of the apps' free features include a bank of "SOS" step-by-step audioguides to help you calm down during a panic attack and to manage your intrusive thoughts, based on the evidence-based DARE technique by Barry McDonagh (BA, Dip Psych). The app also includes free breathing exercises, soothing meditations, and motivational 'pep talks' to help encourage and reassure you. It can be downloaded on the Apple App Store or the Google Play store.
https://www.headspace.com/
https://insighttimer.com/
Grounding Techniques:
Grounding techniques are sensory awareness exercises or breathing techniques. They aim to temporarily bring your attention away from difficult thoughts and feelings by inviting you to focus on your environment, your breathing, or to distract you instead.
If this sounds helpful, you may wish to try some of these YouTube videos if ever you're struggling. These can be accessed free via a laptop, computer, or your phone and listened to out loud or with headphones for privacy:
Deep breathing -
Try the box breathing technique -
Try the 'small object' grounding technique -
Support with panic -
10 minute self-soothing meditation -
Distractions if you're struggling to sleep:
Mind is a UK-wide mental health charity and on their website they list multiple online games which you might find soothing to play when coping with distressing thoughts and feelings. Online games such as puzzles or drawing tools might provide a safe and positive distraction. You can find out more here: https://www.mind.org.uk/need-urgent-help/how-can-i-distract-myself/games-and-puzzles/.
Got more suggestions?
We'd love to hear them!
What specifically help you?
i work in the airport so do a lotttt of shift work which really messes with sleep as i could be working from 3am today but not starting until 10:30am tomorrow then back to 4am start the next day then 9:30pm the next - as a result, we done a training module on sleep which i actually found really helpful!
the girl that done our training had said how when she is trying to go to sleep but can’t because she has so much on her mind, she will, with her finger, write it on her mattress then put a line through it - at first i did think “has this girl lost the plot”🤣but honestly, it works!! i’ve done it a few times and it’s actually helped me get to sleep.
i hope this is helpful for people
I'm going to try this one out myself for sure