Back in 2015 when I was living in Manchester, UK I attended the NHS Manchester Mental Health and Social Care Trust's one day training course 'A Good Nights Sleep'.
Lack of good quality deep restorative sleep is a major factor for many health issues, particularly mental health issues such as anxiety and depression.
Here's a few simple tips to help promote a good nights sleep:
Avoid stimulants such as caffeine, sugar, alcohol and recreational drugs, particularly in the evening and night.
Don't eat too close to bedtime. You body will be spending energy on digesting your food which can keep you awake.
Don't watch TV, play video games or go on a computer, laptop, tablet or mobile phone in bed. Back light from electronic devices suppresses the production of melatonin, the sleep hormone.
Keep your lighting dimmed at night. This helps stimulate the production of melatonin. Himalayan salt lamps are great! (I have 15 of them in my home. I have them in my living room and they are the only lights I have on at night, I have them in my meditation room and use them as bedside lights. And I have them at The Synergy Centre.)
If you have something playing on your mind, write it down before going to bed. This 'tricks' your mind that the issue has been 'dealt with'. This will help with more deep restorative sleep rather than REM sleep which is when we dream and our mind acts out (in metaphor) issues that have not been resolved.
Make a gratitude list, write down a few things that happened during the day you are grateful for. A gratitude list actually changes brain chemistry. When you write down what you are grateful for and focus on the feeling, your pituitary gland releases endorphines and other neurotransmitters that contribute to an overall feeling of wellbeing and will help promote a more restful sleep.
Herbal teas before bed. My favourites are 'Red Seal Sweet Dreams' tea, Red Seal 'Relaxing' tea and Healtheries 'Sleep' tea. - Always consult with your doctor before using any kind of herbal intervention if you are on medication.