With extra stress, incredibly long hours, less downtime and a lack of routine, now is a particularly tough time for those working in the NHS.

Having worked in mental health in the NHS for over 12 years before setting up The Insomnia Clinic, I understand that for those working in the NHS the stress and anxiety of the current situation is likely to be tenfold, and with stress and anxiety being key triggers for insomnia and poor sleep, NHS workers may find their sleep suffering at this time. 

So, I thought I would share my top sleep tips for those working in the NHS.

1. Remember that it’s quality, not quantity of sleep that’s important. So, do not worry if you are not getting eight hours of sleep. The main focus should be quality and not quantity. Please see here for more tips around how to improve sleep or join the FREE Sleep Webinar for further advice. 
   

2. Take time to wind down before bed, even if it means a later bedtime. We get energy and peace from slowing down and resting. Sleep is important, but so is resting our minds and slowing down. So after your shift, create time for unwinding before going to bed.
   

3. Relax and breathe at regular points throughout the day, even if it’s only for a minute. Try using mindfulness techniques to ground yourself in the moment. Anxiety comes from thinking ahead, so try and stay in the present to help control anxious thoughts.
   

4. Routine is important, particularly with your wake time. While shifts might make it difficult, try to avoid laying in (if you can) as although in the short term it may mean you’re getting more sleep overall, you might then find it harder to fall to sleep the next night.
   

5. Shifts can be hard on your sleep. Ideally you want to create a sleep routine which works for all shifts, even if it means getting up earlier on days when you don’t need to. If you need to sleep in the day, then use darkness and blinds to help get your body into sleep mode.
   

6. When awake, use daylight and fresh air to wake yourself properly. Take time to get outside, adhering to government regulations, and this will help you feel more alert and awake.
   

7. Allow yourself a coffee in the morning. In all the time I have worked with people who suffer with sleep issues, it’s only those who drink coffee right before bed who can put caffeine down to why they’re struggling to sleep. So, if you need a coffee to help make you feel more alert during the day then please do not worry about this impacting your sleep. Just avoid drinking too much later in the day.