Mind (www.mind.org.uk) provides some useful help on what causes poor sleep: 

• a poor sleep routine – going to bed too early or too late, or not relaxing properly before bed
• a poor sleep environment – sleeping somewhere uncomfortable, or with too much light or noise
• changes to sleep patterns – working night shifts or sleeping in a new place can be a problem if your body doesn’t adjust
• unhelpful psychological associations – developing anxieties or phobias about going to sleep after a period of poor sleep, or associating the bedroom with being active
• physical illness – being uncomfortable or in pain, having a physical sleep condition such as snoring or sleep apnoea (problems breathing while sleeping), or having a hormone or neurological disorder such as an overactive thyroid or Parkinson’s disease
• alcohol, street drugs and stimulants – (including caffeine and nicotine)
• medication – having trouble sleeping as a side effect of certain medication, such as epilepsy and asthma drugs, or antidepressants
• stress, worry and anxiety – feeling nervous about a specific issue, such as work, money, family or relationships; or a specific event, such as an interview or appointment
• trauma – finding it hard to sleep after experiencing a traumatic event, such as an accident or a bereavement; experiencing long-term sleep problems as a result of long-term trauma or abuse, particularly if the trauma happened during childhood
• mental health problems (see below).

If your sleeping problems are caused by a mental health problem, such as depression, anxiety or post-traumatic stress disorder (PTSD), a talking treatment may help you address the underlying cause. 

If all these tips and help hasn't improved your sleep and you would like to talk about sleep or other problems please contact me to book an initial consultation. 

EUNOIA Therapy & Counselling
Fiona Kyle (Psychotherapist)

Email -  [email protected]
Facebook - www.facebook.com/EunoiaCounselling
Website - www.eunoiatherapy.com
 Call - 07854662052

Develop a toolbox of relaxing bedtime ritualsCome up with different relaxing bedtime rituals to help you unwind before sleep. For example:

• Read a book or magazine by a soft light
• Take a warm bath
• Listen to soft music
• Do some easy stretches
• Wind down with a favorite hobby
• Listen to books on tape
• Make simple preparations for the next day

Relaxation can help to relieve the symptoms of stress. It can help you calm down and take a step back from a stressful situation. Although the cause of the anxiety won’t disappear, you will probably feel more able to deal with it once you've released the tension in your body and cleared your thoughts. All relaxation techniques combine breathing more deeply with relaxing the muscles. Don't worry if you find it difficult to relax at first. It's a skill that needs to be learned and it will come with practice.

Yoga and tai chi are both good forms of exercise that may help to improve breathing and relaxation