Mountbatten Isle of Wight's guide to better sleep to help you live well

Sleep is a vital function for both body and mind, providing a range of physical, mental, and emotional benefits. It helps balance hormones, supports the immune system, and repairs your blood vessels. Sleep also enables your brain to process the events of the day, embed memories, and recharge for tomorrow.

In contrast, poor sleep can harm your concentration, problem-solving abilities, and emotional regulation, and increase anxiety.

Relaxation techniques for better sleep

Relaxation and mindfulness exercises can play a key role in helping you sleep better.

🎥 Watch our video on relaxation techniques below.

Common sleep challenges

You may experience one or more of these common sleep problems:

Sleeping too much or too little
Not feeling refreshed after sleeping
Difficulty falling asleep
Broken or interrupted sleep
Waking due to symptoms or to use the toilet

Six tips for managing sleep

1. Establish a daily routine

Engage in regular physical activity, such as a walk or light stretches, to tire your body.
Limit daytime naps to one session or keep them short.
Go to bed and wake up at the same time every day, even if you had a restless night.
Spend time outdoors daily to increase melatonin production, which helps you sleep.

2. Prepare for sleep

Use the hour before bed to wind down.
Avoid screens and stimulating activities close to bedtime. Instead, read a book, listen to soothing music, or take a warm bath with calming essential oils like lavender or chamomile.
Follow a consistent bedtime routine to signal to your body that it’s time to sleep.

3. Create an ideal sleeping environment

Ensure your bedroom is quiet, dark, and well-ventilated. Use blackout blinds and eliminate noise where possible.
Sleep on a firm, supportive mattress and pillows.
Reserve your bed for sleeping to build positive associations with rest, not stress.

4. Follow good sleep hygiene practices

Diet: Avoid heavy, sugary, or caffeinated foods and drinks at least 4 hours before bed. A warm glass of milk may help promote sleep.
Exercise: Incorporate light exercise into your day but avoid exercising within 2 hours of bedtime.
If you can’t fall asleep within 20 minutes, get up and do a quiet, non-stimulating activity until you feel sleepy again.

5. Manage racing thoughts and worries

Avoid watching the clock, as it can heighten anxiety. Turn it away or remove it entirely.
Accept occasional sleep difficulties instead of fighting against them to reduce distress.
Write down your worries before bed, and commit to addressing them in the morning.
Refocus your mind on the present through relaxation or mindfulness exercises.

🎥 Click to watch our video on relaxation techniques to help manage racing thoughts.

6. Keep a sleep diary

If sleep issues persist, track your habits in a sleep diary. Include details like:

When you go to bed and wake up
How long it takes to fall asleep
Instances of waking during the night and their causes

This diary can help identify patterns and provide valuable insights for your healthcare professional.

Need more support?

If you continue to struggle with sleep, speak with your Mountbatten Nurse, Health Professional, or contact the Mountbatten Coordination Centre for further guidance.