Hello everyone, today we will talk about mental health and How can I improve my sleep?
Think about screens and device settings
Using screens in the evening, including on tablets and mobile phones, can negatively affect your
sleep.
It can help to think about when and how you use screens. For example, you could try:
• avoiding screens an hour or two before bed
• cutting down on screen time before you try to sleep
• avoiding stimulating activities, such as playing games
• using a blue light filter, night mode or dark mode – you might be able to find these options
in your device settings and in individual app settings
• adjusting other settings – for example, changing the brightness, or using silent, flight or
airplane, or do not disturb mode.
"Reminding myself that a bad night of sleep won't make or break me (because I can make it through,
even if it sucks) has helped a lot to allay stress/anxiety about sleep."
Look after yourself
Looking after yourself physically can help improve your sleep. Try these to see if they help.
Think about your diet
Some types of foods can affect your sleep, including caffeine and sugar. It can also help to avoid
eating large meals right before going to bed.

Try to do some physical activity
Physical activity can help you sleep, including gentle physical activity. It can be particularly helpful to
be active outdoors. Some people find they need to stop any physical activity a few hours before
going to sleep. Our pages on physical activity and mental health have more information.
Spend time outside
Being outside in green space can help you relax and improve your wellbeing. Spending time in
natural light can also be helpful for your sleep. Our pages on nature and mental health have more
information.
“Music and brisk walking helps me settle down at night because the pace of my thoughts I can match
to the pace of my walking – thus it helps settle my mind a little and tires me out before bed.”
Find support for connected issues
If you're experiencing other issues alongside sleep problems, such as money worries or addiction to
recreational drugs or alcohol, getting support for these things can help with your sleep problems
too.
Our pages on money and mental health, addiction and dependency, and mental health effects of
drugs and alcohol have information about organisations that can help.
Some medication, including psychiatric medication, can affect your sleep. If you're taking any type of
medication and having problems with your sleep, talk to your doctor or a pharmacist.

Thank you see you next time


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