Getting a good night's sleep is important for keeping our body and mind healthy. However, as our routines change and we spend more time at home, sleep is becoming an increasing problem for many people.

Sleep problems can create a vicious cycle for our mental health. Being tired can make it feel more difficult to cope with everyday life, causing low self-esteem and feelings of worry or stress which lead to lack of sleep, and so the cycle continues.

If you’re struggling with sleep, try following this six-step guide to enjoy a more restful night and, subsequently, better overall wellbeing:

Step 1: Create a comfortable sleeping environment

Start by making your sleeping area as comfortable as possible. Invest in a supportive mattress and pillows, keep noise and light levels to a minimum and remove any distractions that might disrupt your sleep. According to NHS Talking Therapies, research has shown that to aid sleep, the ideal temperature of a bedroom should be 18 degrees. So, do consider adjusting the temperature of your bedroom too.

Step 2: Establish a consistent bedtime routine

Consistency is key when it comes to getting quality sleep. Try to go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's internal clock and can make it easier to fall asleep and wake up naturally.

Step 3: Watch what you eat and drink

Avoid alcohol, and any food and drink containing caffeine close to bedtime, as these can disrupt your sleep patterns. It’s not just tea and coffee that contain caffeine, warns NHS Talking Therapies. You should also avoid chocolate and coca-cola, it says, and instead opt for light, nutritious snacks and herbal teas that promote relaxation.

Step 4: Power down screens before bed

The blue light emitted by screens can interfere with your body's production of melatonin, which is the hormone that regulates sleep. To promote better sleep, try to avoid using electronic devices like smartphones, tablets and computers for at least an hour or two before bedtime.

Step 5: Wind down with relaxation techniques

In the hour leading up to bedtime, engage in calming activities that signal to your body that it's time to relax. This could include reading a book, taking a warm bath, practising yoga or meditation, or listening to soothing music.

Step 6: Seek support and guidance

If you continue to struggle with sleep despite making changes to your bedtime routine, don't hesitate to reach out for support. Solent Mind offers a range of resources, tips and services to help you overcome sleep problems and improve your mental health.

Did you find this useful? Check out our Thrive Inside campaign to discover more tips, support and services to feel better from the inside out.

Having problems with your sleep? NHS Talking Therapies Hampshire can support you with your sleep hygiene. They also offer free a wellbeing class 'Sleeping Soundly'.