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Top tips for getting a good night’s sleep

Writer's picture: Chloe RollingsChloe Rollings

We all know that sleep is important but for many of us, getting a good night's sleep can be easier ‘said’ than ‘done’. Carers in the Mobilise community have joined us on a Cuppa and the Mobilise Hub to tell us what they do to help them get the sleep they need. 

Illustration of two friends in a bedroom at night time.

Setting ourselves up for a good night's sleep

In the Mobilise community, we talked about the importance of setting up the room as part of a nightly routine. When we opened this up for discussion in our Cuppa, carers shared these steps to create a sleep-friendly environment 

  • Making sure the room is cool and dark

  • Putting phones away at least an hour before bed

  • Removing or reducing any distracting noises


Some people have also found things which help them get comfortable in bed which include;

  • Lavender spray

  • Fresh bedding

  • Pillows

  • Weighted blankets

  • A wheat bag or hot water bottle


For all sorts of reasons, sometimes it can be difficult to get a good night's sleep in our own bed. During our discussions, we found out that some people move into another room if they struggle to sleep. We also heard that some people have a bad night's sleep due to the demands of their caring roles and their solutions included;

  • Where possible, plan an overnight stay somewhere else 

  • Have someone else come in to take over the caring role during the night so that we can switch off.


Getting to sleep

Whether we plan it or it happens by chance, we have found that many of us have developed our own routines and rituals that prepare us for bed. A popular one in the Mobilise Community is listening to podcasts! If you’re looking for a new podcast, why not check out  our favourite (and free) podcasts for carers.


The full list of activities included;

  • Listening to podcasts 

  • Listening to music

  • Breathing exercises

  • Unwinding and relaxation techniques such as Tai Chi or meditation 

  • Reading a book

  • Journaling or writing down thoughts


Carmen Cooper, Wellbeing Facilitator at BANES Carers Centre, has put together a simple video with some great tips for switching off and getting a better night’s sleep. From gentle exercises we can try, to having dinner three hours before our bedtime to help with digestion.



Having a good night's sleep

Do you struggle to get to sleep? Do you know why? 


Some of us have found that we actually have barriers that prevent us from getting a good night’s sleep. Taking medication at the wrong time, having a nap during the day, or being overtired are just some of the reasons our community shared with us.


Caring itself can make us feel constantly tired not just physically but mentally. The most important thing is to be able to identify our barriers to find ways to overcome them.


Barriers might include;

  • Not being able to switch off

  • Anxiousness or worry

  • External noises

  • Not feeling tired/feeling too tired but can't sleep

  • Not having a regular sleep pattern

  • Having caffeine before bed

  • Caring responsibilities mean that we need to get up in the night


Now, there isn’t one method or technique to help us to overcome these barriers. But knowing that there is a barrier can help reduce frustrations. In our guide, we also explain 10 reasons why we might be exhausted all the time.


Plus, if there is a solution, it can be added to our usual nightly routine. 


For example, if we’re feeling stressed about a busy day ahead or struggling with racing thoughts, keeping a notepad by the bed can be helpful.  Journaling is a quick way to take a moment for ourselves, helping us not just with sleep but with emotional well-being too. Writing our thoughts down before we go to sleep can help us offload worries, making them feel less overwhelming and setting us up for a more restful night.


Additionally, if we struggle to have a regular sleeping pattern, it might be helpful to set a specific time that we want to be in bed by (even if not asleep) to help  build consistency. These are just two of the ways we  can overcome some of the common barriers to sleep we might face. 


It is important to adapt any ideas to make them work for us. After all, no two people are the same and so we can’t all have the same bedtime routine. However, it might be worth trying some of these and finding out what works for us. We might even discover our own unique solutions along the way. 


And of course - there are sometimes occasions when our caring role means we have to stay awake! Here's our carer community sharing their tips on keeping your eyelids open!


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