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feel better
small little changes that can make a big difference to bedtimes
here’s how to give yourself some tlc

This day, that day, next day, today. If life’s got you feeling a bit skew-whiff, it can take its toll on your sleep.

So what gives? Well, it could be as easy as showing yourself some TLC. Here, we share 7 tried and tested ways that’ll give you the nice endorphin boost you need to be feeling better (and sleeping sound) in no time.

  1. talk it out

    We get it. Talking about our feelings is sometimes easier said than done. But there’s truth in that old saying ‘a problem shared is a problem halved’. Bottling things up can simply make you feel worse over time. So grabbing a pal, your other half or a trusted work mate and having a chat could really help. It doesn’t have to be deep, but you might find that it releases some tension.
  2. get active

    You don’t have to spend hours in the gym to benefit from moving. According to the folks over at Rethink Mental Illness, even a little bit of exercise can be enough to help you improve your mood and general well being (which can lead to better sleep, too). So whether walking, yoga or swimming’s your thing, trying it a few times a week can work wonders. And if you really don’t want to leave the house, doing some stretches from the comfort of your bedroom can help unwind you into a glorious sleep.
  3. find a routine

    There’s no doubt about it. Having a routine can help us to feel grounded, especially in times of uncertainty. Whether it’s waking up at the same time each morning, going outdoors every afternoon or reading a book before bed, research shows that adding a bit of structure to each day can work wonders for our noggins and our sleep. Not sure where to start with? Our nifty routine calculator can help.
  4. have some phone-free time

    Don’t eye roll us just yet. Studies show that spending hours scrolling on your phone can leave your mind super active. Not ideal when you’re feeling a bit off kilter or are trying to unwind before bed.

    Stepping away from your screen for as little as an hour each day and doing something you enjoy could be just the break you need to let your mind rest and all those bothersome thoughts fall away.
  5. get crafty

    Rethink Mental Illness reckons that embracing your creative side allows you to connect with your creative side (even if you don’t think you have one) and helps you to be more present, too. The best thing is that you don’t have to be 'creative' to join in. Simple things like some mindful colouring, doodles or cutting and sticking can give your mind a break as you go from 'thinking' mode to 'doing’ mode. Sign us up.
  6. give back to others

    Supporting other people is an activity that nourishes our own wellbeing, says Rethink Mental Illness. And even small acts of kindness can give us a much-needed boost. So whether you go big and volunteer, or start small by helping out a neighbour, it’ll be great for them and you.
  7. prioritise sleep

    As your trusty sleep wellness experts, we had to mention sleep. Simply because it’s so darn important for all parts of our health. We know it’s just not that easy to get good sleep, though. Especially if you’re stuck with a whirring mind or can’t seem to switch off before bed. Luckily, The Well Slept Club is jam packed with tried and tested tips for all kinds of sleepers so it’s simply about finding the tricks that work for you. Put simply, it’s all about beating the ‘skew-whiff’ state of mind so that you wake up feeling bright and bubbly after a rested night’s sleep. Now that’s more like it if you ask us.