There are many resources available online. Start with these suggestions, and explore until you find the ones that suit you best.
Soft sounds
Here are some soothing sounds you may try to help you sleep:
- White Noise: White noise is a consistent sound that covers all frequencies audible to the human ear at the same intensity. It’s often compared to the static sound from a TV or radio. White noise helps with sleep as it masks environmental noise and helps maintain sleep by drowning out disruptive or sudden noises which can impact sleep, such as a barking dog or traffic.
- Pink noise: Pink noise also contains all frequencies audible to humans but with a different distribution. It has more power in the lower frequencies, making it sound deeper and more balanced. Pink noise has been found to reduce brain wave complexity and can induce stabler sleep to improve people’s quality of sleep (Zhou et al., 2012).
To avoid being disturbed by blue light while your video plays, it’s a good idea to dim your screen to the lowest brightness and place it face down on the table. This will help you avoid the light and prevent it from keeping you awake.
References:
Zhou, J., Liu, D., Li, X., Ma, J., Zhang, J., & Fang, J. (2012). Pink noise: effect on complexity synchronization of brain activity and sleep consolidation. Journal of theoretical biology, 306, 68-72.
Signal breathing:
Signal breathing is a breathing technique used to quickly regulate the body’s stress response and bring focus to the present moment. It typically involves taking a deep breath, holding it for a short period, and then exhaling fully.
Here is detailed guideline of how to perform signal breath relaxation
Guided meditation
Guided meditation helps calm the mind, relax the body, and directs us to focus on the present rather than worrying about the past or future. You may find yourself easily distracted when meditating, but that is a very common experience and people often get better at it with more practice. When distracted, be patient with yourself and simply notice what is causing the distraction before redirecting your attention back to the practice.
Try the following guided meditation exercises and see which ones work best for you:
This video is a one-minute mindfulness exercise
This video may be helpful for those with anxiety
This is a body scan guided audio
This video has a female voice with an American accent
This video has a male voice with a British accent
Remember, guided meditations are subjective. Explore different options to find the one that works best for you.
Progressive muscle relaxation:
Progressive Muscle Relaxation (PMR) is a technique designed to reduce stress and anxiety by systematically tensing and then relaxing different muscle groups in the body. This practice can help you become more aware of physical tension and teach you how to release it, which is effective in alleviating stress and anxiety (Conrad & Roth, 2007). Here are guides on practicing progressive Muscle Relaxation:
References:
Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: it works but how?. Journal of anxiety disorders, 21(3), 243-264.
Warm bath or shower
Taking a warm bath or shower is often recommended to improve sleep as the mechanism behind this involves the body’s natural sleep-wake cycle, also known as the circadian rhythm, and how body temperature influences sleep.
How taking a warm bath or shower supports sleep:
- Body temperature regulation: Your body temperature naturally drops in the evening in preparation for sleep and a warm bath accelerates this process. When you take a warm bath (about 104-109°F or 40-43°C) 1-2 hours before bedtime, your body temperature rises temporarily. When you get out of the bath, the water evaporating from your skin causes your core body temperature to drop more quickly, mimicking the natural temperature drop that happens as you fall asleep. This cooling effect signals to your body that it’s time to sleep.
- Relaxation and stress reduction: Warm water relaxes tense muscles and reduces anxiety, creating a calming pre-sleep environment. Warm water can also stimulate the release of endorphins, which are hormones that promote relaxation and well-being.
Please note Reach and Nightingale Hammerson are not affiliated with the companies/content creators shown above.
Meet our experts
Isabelle Kwan
Isabelle is a trainee clinical psychologist in her final year of training at University College London’s (UCL) Doctorate in Clinical Psychology. She has worked in a wide range of mental health settings from specialised services such as the North West London Long Covid psychology service, to services working with clients across the lifespan experiencing various emotional, behavioural, and mental health difficulties. Currently, she is focused on developing the UK’s first psychological model of care in care homes as the clinical psychology team supports the homes as permanent staff instead of as an external team coming in for consultations. She works to build a robust and evidence-based model of psychological care for older people through instilling psychological input into Residential, Nursing, Dementia, Respite, and Palliative Care.
Arielle Rostant
Arielle’s love for supporting positive and fulfilling relationships has led her from being a teacher, to training as a Drama and Movement Therapist to, since 2021, working in Nightingale Hammerson.
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