Mental Health UK’s Post

So many fantastic tips already shared! One of the simplest yet most effective habits for improving sleep is to get outside first thing in the morning, ideally for 5–20 minutes, depending on the weather. Here’s why this works: Our bodies are governed by an internal clock known as the circadian rhythm, which regulates sleep, wakefulness, and even hormone production. This rhythm is strongly influenced by exposure to natural light, particularly in the morning. When sunlight enters your eyes, it signals your brain to suppress melatonin (the hormone that makes you sleepy) and boosts cortisol production to help you feel alert and energized for the day ahead. Practical Tip: On sunny days, just 5 minutes of outdoor exposure can be enough to kickstart your circadian rhythm. If it’s cloudy, aim for 10 minutes. For really overcast days, extend your walk to 20 minutes or more to compensate for lower light intensity. The key is to look at the sky (even through clouds), as it allows the bright natural light to reach the photoreceptors in your eyes. You'll likely notice significant improvements in the quality of your rest!

Sleeping badly can be down to a number of different things, often rooted in diet and lifestyle. Stress can be a particular enemy to sleep, whether immediate or over time, as the body's resources begin to run down and different mechanisms in the body are affected. There are a number of things you can do: look at your diet; are you taking any medication? are there external forces that are impacting you? My go to remedy is often quite simple: a cup of warm milk just before heading for bed. This won't suit everyone though, particularly those who can't tolerate dairy.

I have tried everything from Chamomile Tea, Sleeping Aids, Reduced Caffeine Intake, Sleep Patches, Hypnosis - you list it, I've probably tried it. I never sleep more than 3 hours at a time. I've just submitted to it, but somedays it does affect my ability to concentrate and focus for long periods of time. I need to take wee breaks to gather my energy. I will keep an eye on the comments for a magic cure.

There might be many reasons why people cannot sleep well but there are some generic tips which usually help: ✅ Go to bed and wake up at the same time every day, even on weekends. ✅ Spend 5–10 minutes before bed focusing on your breath or doing a body scan to relax your mind and body. ✅ Avoid screens at least an hour before bedtime. ✅ Make your sleeping space quiet, dark, cool, and comfortable. ✅ Avoid caffeine and nicotine in the afternoon and evening, as they can disrupt sleep. ✅ Spend time outside in the morning to regulate your circadian rhythm and improve night-time sleep quality. ✅ Avoid heavy meals, spicy foods, and alcohol before bedtime. Cognitive-behavioural therapy for insomnia (CBT-I) offered by the NHS can be very effective for more severe cases.

Some great ideas on this. An over sensitised nervous system will impact a peaceful night’s sleep. Regular belly breathing can help to regulate your nervous system back to a rest and digest setting. A 10 minute walk in the fresh air, away from all distractions can settle your nervous system. Regular meditation for just 5 -10 minutes each evening is a great practice to calm an over active mind and body. Brain dump on a piece of paper all of your worries/ fears or to do lists as this helps the brain relax, it will have less to unconsciously wade through whilst you sleep. Sweet dreams 😴

My "tip" would be address the root cause, which could be underlying health issues, hormonal changes, etc.

I put CBD muscle balm on the soles of my feet (300mg) and it helps you to sleep like a baby! Also take magnesium glycinate which helps alot.

I mentally go for a walk I regularly do (my walk to work) and imagine every step of the way. I add as much detail as I can, like plants I pass in my garden, particular houses along the route. I have never got all the way to work yet!

1. Create a consistent bedtime routine 2. Limit your screentime before bed 3. Make your sleep environment cozy With these few tips, you are sure to get quality sleep.

I count to ten in different languages and sleep well