MIND – BAME Community

Mental health & Covid-19 Safety and Prevention Awareness Information

Your Sleep

Get the Right Care in the Right Place

The way we access urgent care has changed. To protect us and the NHS, it’s important you know how to get the right care, in the right place.

How to get good sleep

Spending more time trying to fall asleep rather than actually sleeping? You’re not alone.

Just the act of trying too hard can cause (or continue) a cycle of anxious, nerve-wracking energy that keeps our minds awake.

And if your mind can’t sleep, it’s really difficult for your body to follow. But there are scientific tricks you can try to flip the switch and guide your body into a safe shutdown mode.

How sleep relates to mental health

Sleep is as important to our health as eating, drinking and breathing. It allows our bodies to repair themselves and our brains to consolidate our memories and process information.

Sleep guidelines during the Covid-19 pandemic

Inadequate sleep can make an individual feel low, irritable and make normal tasks harder. The better your sleep, the better your energy levels, mood and good concentration.

Create a restful sleeping environment
  • Check your mattress to make sure it’s supporting you.
  •  Ensure your bedroom is completely dark; invest in blackout blinds if needed.
  • Keep your bedroom temperature between 16 and 18 degrees celsius.
  • Use earplugs or a quiet fan to block out noise.
  • Your bedroom should be for just sleep and sex. Don’t have screens/technology.
Establish a consistent and relaxing bedtime routine​
  • Before bed, try to avoid screens. If you have to use your phone, set the Night Shift mode.
  • Try gentle yoga exercises, meditation or a warm bath before bed.
  • write down a list of worries before going to bed to ‘remove’ them from your mind.
  • In the hour before bed, keep the lights low (with the curtains shut if it’s daytime).
  • Don’t eat a heavy meal just before bed – if you are hungry try peanut butter on toast or oatcakes and cheese.
This information is for informational purposes only and should not be construed as a substitute for professional medical advice. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have.