Getting to sleep and having a restful 7 to 9 hours a night can be tricky. And this is especially true if you find that your mind is full of worries about the next day as soon as your head hits the pillow.

So, how can you reduce your swirling thoughts and anxieties to get a better night’s sleep?

Research suggests that taking just 5 minutes before bed to write down a ‘to-do list’ for the next day may help you get to sleep more quickly. This is because putting your thoughts and concerns on paper can help clear your mind and allow you to relax and unwind.

Why not try keeping a notebook and pen on your bedside table? This will make it easy for you to get into the habit of jotting things down whenever you’re struggling to switch off.

Woman writing in a notebook

It’s easy to reach for a tub of ice cream or a packet of biscuits when you’re stressed and hungry. Try skipping salty, sugary snacks for ones that’ll lift your mood (and fill you up).

Eating well is essential for keeping your body and mind in balance. Upping your intake of nutritious snacks is a smart strategy: it’ll boost your health and reduce the temptation to indulge in ‘quick-fix’ treats that might satisfy your snack craving, but won’t keep you full or provide much nutritional value.

So, how to snack better?

Swap high-sugar snacks like cereal bars for balanced bites combining carbohydrates with protein. Apple slices with natural peanut butter, a handful of roasted chickpeas or a homemade trail mix will give you more energy, and keep you fuller for longer.


Person sitting crossed legged with laptop eating healthy snack

Try skipping salty, sugary snacks for ones that’ll lift your mood (and fill you up).

Peanuts are a legume (like beans or peas).

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A better way to snack when you’re feeling stressed

Have you taken a deep breath today? When you’re feeling stressed, taking a moment to be still and breathe can help you relax and reset.

Breathing techniques can reduce anxiety and calm the body’s ‘fight-or-flight’ response. Lion’s breath is a yogic breathing technique that can help relieve tension in your face, open up your throat and help you breathe more deeply.

How do you breathe like a lion?

Sit comfortably and inhale deeply through your nose. Before you exhale, open your mouth fully and stick out your tongue as far as you can. To channel your inner lion, engage your stomach muscles and push out your breath with a fast and forceful exhalation. Relax and repeat several times.

Did you know, you can use [the Healthily app](/app) to track your wellbeing? Go to ‘My account’ then 'My trackers' and choose ‘Wellbeing’.

Woman breathing for calm

When you’re feeling stressed, taking a moment to be still and breathe can help you relax and reset.

The average person actually breathes in just over 7 litres of air per minute.


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Why roaring like a lion can help reduce stress

Do you hate getting into a cold bed? A warm bed might be more appealing, but being too warm can actually make it harder to fall asleep. 

To get into a sleep state, our core temperature must drop slightly. It may sound counter-intuitive, but having a warm shower or bath 90 minutes to 2 hours before bed can help you cool down. As your skin heats up, blood vessels expand, which makes it easier for heat to leave the body. 

Exercise can also help your body lose heat and get you sleepy just in time for bed but make sure you stop at least 60 to 90 minutes before sleeping.

Did you know, you can use [the Healthily app](/app) to track your sleep? Go to ‘My account’ then 'My trackers' and choose ‘Sleep length’ and ‘Sleep quality’.

Woman asleep in bed

To get into a sleep state, our core temperature must drop slightly. Cool down with a warm bath or shower for a better night’s sleep.

During REM sleep, brain activity can reach similar levels to those of being awake – this stage of sleep is often associated with vivid dreams.


Cool down for a better night’s sleep

It’s easy to complain at the end of a long day, but talking about the good moments could boost your mood and spread some joy, too.

Sharing positive experiences has benefits for both the sharer and the listener. The process of sharing may make happy memories stronger, as you relive those positive experiences a second time.

Has something made you smile today? 

The next time you’re chatting with a friend or family member after a long day, try leading with the positive moments. Share something you’re grateful for or something that made you laugh, and notice how you feel afterwards.

Did you know, you can use [the Healthily app](/app) to track your mood? Go to ‘My account’ then 'My trackers' and choose ‘Mood’.

Person in a bright yellow hoodie smiling in the middle of a city

Focus on the positive and improve your mood by sharing something you’re grateful for or something that made you laugh.

Humans often mimic the facial expressions of others, which is how emotions can become contagious.

An easy way to spread some joy 

Exercise feeling like a chore? Mixing up your workouts with some fun new activities could help you find your fitness motivation again.

Exercise doesn’t need to be serious. Enjoyment is a huge part of making activity a sustainable habit. By doing more fun activities, you might actually look forward to working up a sweat. 

There’s an abundance of exercise classes online to suit every taste.

Wiggle your way to a stronger core in a belly-dancing class or perfect your punch with a boxercise class – a fun full-body workout that boosts fitness, strength and coordination. You could even get outside for some classic childhood games like hide-and-seek or ‘tag’ – activities that get your heart rate up while making you smile.

Did you know, you can use [the Healthily app](/app) to track your activity? Go to ‘My account’ then 'My trackers' and choose 'Activity levels'.

Pink boxing gloves

Exercise feeling like a chore? Mixing up your workouts with some fun new activities could help you find your fitness motivation again.

One study found laughing for just 10 to 15 minutes a day can burn an extra 2 to 10 calories – a great reason to have fun while you work out.


Taking the work out of workout

Most of us know how to give our body a workout – but what can we do to exercise our brain?

Scientists have found that just as exercise is good for the body, it can also positively impact the brain, strengthening the areas that control memory and skills such as planning and organising.

What’s more, research has found that dancing has a particularly positive impact on brain health. It’s believed that this may be due to the combination of simple movements with rhythm, balance and music – usually all in a social setting.

__Get your groove on.__

There are plenty of ways you can get dancing, whether that’s by jumping around in the kitchen to your favourite band, joining a dance class or learning a fun routine online. Go on, get grooving.

Person dancing with their hands above their head

Get your groove on and have a dance to give your brain a workout and boost cognitive function.

Dancing can actually burn more than 400 calories in an hour.

Boogie for your brain 

Do you struggle to get comfortable when getting into bed? A light stretching routine can be a relaxing remedy for a tense body and may help you sleep better.

As well as relieving stiffness, stretching boosts blood circulation and increases flexibility. Stretching is also a healthy habit to help you switch off at night, as it lets your brain know it’s time to wind down. 

For a simple bedtime stretch, lie down with your arms relaxed above your head. Inhale. Slowly stretch your body by extending your fingers and pointing your toes as you exhale. Relax and repeat.

Did you know, you can use the Healthily [app](/app) to track your sleep? Go to ‘My account’ then 'My trackers' and choose 'Sleep length' and 'Sleep quality'.

Analogue alarm clock under bed sheets

Do you struggle to get comfortable when getting into bed? Try this relaxing bedtime stretch.

Lack of sleep is associated with weight gain, which may be because we feel more hungry when we’re sleep-deprived.

Stretch your way to a better night’s sleep

Getting to sleep and having a restful 7 to 9 hours a night can be tricky. And this is especially true if you find that your mind is full of worries about the next day as soon as your head hits the pillow.

Things such as an uncomfortable bed, being too hot or cold, or too much light or noise in the bedroom can all make it harder to sleep.