Jun 16, 20202 min read

2 proven ways to get better sleep

Updated: Nov 18, 2021

This is the final part of the Mind and Body series. Today we discuss using a sleep diary and tips for better sleep. Visit part 1 which discusses using a mood tracker and part 2 which covers an annual physical health check.

This article will provide trusted information resources that cover why sleep is so important, the impact that poor quality sleep has on mental health, tips for a sleep 'check-up' and tips for better sleep.

Better Sleep Tip 1: Perform a Sleep ‘check-up’

Note down what your sleep is like:

Whether you have had sufficient time and quality of sleep.
What time do you go to bed?
What time do you wake up in the morning?
How do you feel when you wake up in the morning?
Do you wake up during the night? If so why? Are you able to return back to sleep easily? Are you having persistent thoughts.

You can do this over a few days during one week (e.g. 2 or 3 alternate days) or everyday over a period of 1 week.

You can use the sleep diary template found in the information resources at the bottom the page or write this down in a journal or notebook (paper or electronic).

After completing your diary, you can complete this brief insomnia assessment and follow the advice provided. This assessment is free to use.

Better Sleep Tip 2: Practice self-care to improve your sleep or seek advice from a healthcare professional

Read the trusted information resources below if you are having difficulty falling asleep, if you are waking up during the night, if you feel exhausted when you wake up. The information resources are suitable for readers in the UK and US and contain numerous tips on how to sleep better.

If you are having persistent problems with sleep (including persistent snoring) and/or you are feeling stressed, worried or low, speak to or see a healthcare professional such as a GP/Family physician.