When under stress or we have a lot of worries at work, we so often are unable to sleep. We find that we have dosed off just about when it is time to get up. We then feel absolutely exhaused and are not able to perform as well as we do after a good night’s sleep.

Here are some top tips which are tried and tested to help you have a good night’s sleep. The tips will help you sleep better and work and feel better:

• Try to go to bed the same time each night for at least two weeks to enable you to get into a pattern
• Get up at the same time each morning and make sure that you set the alarm at the same time each week except at weekends. If you sleep in at weekends, try not to sleep too long as this will only meant that you can’t sleep at night.
• Keep your bedroom dark to allow you to sleep and this helps you to relax and unwind. 
• Aim to have about 6-8 hours sleep a night if at all possible and this can be part of your sleep pattern.
• Read a book prior to going to sleep and ideally not a thriller as this can make you stay more awake until you either finish it or finish the chapter. 
• A warm relaxing bath can help to relax you and put a few drops of lavender oil in it. Whilst in the bath be aware of the sound of the water on your skin and as it flows, be aware of the smell of the soap and how the water feels on your skin. This is all relaxing and close your eyes and relax letting you feel ready for going off to sleep in bed.
• Try not to have a television or your mobile phone in the bedroom – keep it as a relaxed and calm area. Having any device like this in the bedroom causes the mind to be active and not relaxed and ready for sleep.
• Drink plenty of water during the day and ideally this should be about 6-8 glasses to keep you hydrated which helps your immune system, your skin and cuts down toxins.
• Spray a few drops of lavender spritzer on your pillow (add a few drops to 50mls distilled water and put in a spray bottle and ensure that you label the bottle).
• If you wake up in the middle of the night, try not to look at the clock.
• Any worries that are causing you not to sleep, try writing them on a pad and then you can forget about them until the next day. Try this and see – it really does work.
• Take a warm milky or herbal drink before you go to sleep
• Avoid caffeine after 9pm as this will only make you more alert. 

Try these tips for about two weeks to get into a pattern. 

Jessica Smyrl is a HR and Wellbeing professional specialising in reducing stress, anger, conflict and improving wellbeing in the workplace.

 www.ysmsolutions.co.uk