Sleep is one of the most essential activities for ensuring both our physical and mental health, yet many individuals in the UK and around the world struggle to fall asleep and stay asleep. The NHS highlights that getting adequate sleep is critical for maintaining overall health, and sleep problems can lead to significant negative impacts on both the body and mind.

Today, January 3, is celebrated as Festival of Sleep Day, a day that encourages people across the UK to focus on rest and relaxation. But what should you do if you’re one of the many who find sleep elusive? Marriage and family therapist Emma McAdam has shared four effective strategies to tackle insomnia and improve sleep quality, according to a report by the Mirror.

In her video, Emma points out that it is common for people experiencing sleep issues to try and develop routines, often referred to as ‘sleep hygiene’ practices.

Nevertheless, she stressed that achieving the best sleep quality requires taking steps much earlier in the day.

“Although sleep hygiene can be beneficial, it’s similar to waiting until retirement age to start planning for retirement,” she explained. “It’s a bit late to create the perfect sleep environment right at bedtime.”

1. Get up at the same time daily – including weekends

While traditional advice often recommends going to bed at the same time every night, Emma suggests that this isn’t always the most efficacious method.

“If you go to bed before you’re sleepy, you’re going to feel frustrated and anxious about not being able to fall asleep,” she said. She went on to explain: “What you actually end up doing is that your anxiety makes it harder to fall asleep and you train your brain that bedtime is a time to worry and get anxious and upset.”

Referencing sleep specialist Martin Reed, she emphasised that the crucial factor is concentrating on your personal ‘sleep drive’ – the requirement for rest that accumulates in your body the longer you remain awake.

“When you sleep in late or take long naps during the day, that essentially drains your sleep drive and makes it much harder to fall asleep the next night,” she explained.

“Instead, a much better strategy than going to bed at the same time each night is to wake up each morning at the same time. And yes, this does include weekends.”

2. Utilise light to regulate your circadian rhythm

Emma outlined how your body generates particular hormones throughout the day based on light exposure. During morning hours when it’s light the body manufactures cortisol – the ‘stress hormone’ that provides us with vitality. During evening hours when darkness falls, it boosts melatonin production, which induces drowsiness.

Emma stated: “The ideal solution is we all get a little sunlight in the mornings, but you can also use morning light therapy with a light box. Light therapy can help you feel more alert and energised in the morning, but this also advances your circadian rhythm so that you can release more melatonin earlier in the evening.”

She added that it’s also recommended to steer clear of light from screens on phones, tablets, TVs, or other devices approximately 90 minutes before you wish to drift off to sleep.

3. Physical activity is essential

Emma explained that exhausting your body with some exercise – whether that’s walking, doing household tasks, or dancing – is essential for quality sleep. “Too little activity can lead to your body feeling like it’s not ready to rest,” she explained.

“You can focus on sleep hygiene all you want, but if your body isn’t tired, you’re not going to sleep as well,” she noted. However, she cautioned against vigorous exercise immediately before bedtime.

4. Set aside a designated worry time

Emma highlighted that it’s typical for anxious thoughts to flood your mind when attempting to drift off, describing this as “an impossible trap to get out of”. The solution to this issue, she suggested, involves allowing yourself time to work through stress and concerns during daylight hours.

“Schedule a time each day to worry on purpose,” she advised. “I recommend after midday but before 7pm. And you’re going to choose 15 to 30 minutes to sit down and write down your worries.”

Emma emphasised this should be done using pen and paper or a task management application, stressing: “Never worry in your head.”