Coping with Insomnia and Tips for Better Sleep

From time to time, we all have those nights when we may struggle getting to sleep or even waking up several times during the night, but when this becomes more of a regular occurrence, you could be suffering from insomnia.

Insomnia is when we either have trouble falling asleep or staying asleep and it can be quite common, especially in adults, not to mention exhausting and frustrating. Insomnia can be brought on by various factors such as:

• Stress
• Anxiety
• Depression
• Too much caffeine or sugar
• Hot or cold temperatures

Stress and anxiety are among the greatest causes of insomnia as our body and mind are unable to relax due to the constant worrying thoughts and fears that keep us awake. A study published by the National Center for Biotechnology Information states that: “In the last two decades, several models have been proposed to understand the etiology and pathophysiology of insomnia and most of them have emphasised the importance of the joint effect of stress and psychological factors in the pathogenesis of insomnia.”

Getting a good night’s sleep is extremely important for us to maintain a healthy body and mind so when we are deprived of it for long periods of time, we can start to experience unpleasant side effects.

How a lack of sleep can affect us:

• Extreme tiredness
• High blood pressure
• Higher risk of diabetes, heart attack or stroke
• Obesity
• Weak immunity
• Depression 
• Lack of concentration
• Mood swings
• Poor memory

Because insomnia can be so damaging to our mental and physical wellbeing, it’s vital that we put things into place that can aid our sleep. By making small changes to our sleeping habits, it is possible to increase our chances of a restful night.

Tips for better sleep

Stick to regular sleeping times. Try and go to bed and get up in the morning at similar times each day as this will train your body and mind to alert you when you are tired. Also, try to avoid having naps throughout the day.
Don’t struggle with sleeplessness. If you find yourself lying awake staring at the ceiling while thoughts are whirling around in your head, try doing something that will ease your restlessness and make you feel sleepy such as reading, taking a warm bath, or meditation.
Create a peaceful sleeping environment. It’s never going to be easy getting to sleep if there are bright lights or loud noises, so prepare your bedroom for tranquility. Try putting up blackout curtains, play soft relaxing music, spray lavender oil on your pillows and make sure the temperature of your room is comfortable.
Avoid stimulants, particularly before you go to bed. Caffeine and sugar are often the culprits for sleepless nights as they stimulate both your brain and body so that you’re less likely to relax. Try cutting out anything that contains stimulants and replace them with drinks such as chamomile or green tea, water, or warm milk.
Exercise more. Just 30 minutes of moderate aerobic exercise during the daytime can assist our sleep, and even more so when it’s combined with being outdoors in the fresh air.
Have wind down time. An hour before you go to bed, get into a routine where you spend some time winding down. This will allow both your body and mind to relax before you try to sleep. Turn off all electronic devices, practise meditation, read a book or just listen to some soothing music.

Further information

For more about sleep and mental health, download our free booklet 'Sleep better, feel better – the connection between sleep and mental health'.

How to Manage Social Anxiety

Whether it’s through work relationships, our personal lives or daily tasks, social interactions are an integral part of our daily lives. However, for anyone suffering from social anxiety, these interactions can often seem overwhelming and distressing. 

Social anxiety, characterised by a persistent fear of being in social situations, can significantly impact both our personal and professional lives, which can lead to mental health issues. However, there are effective strategies and techniques for managing social anxiety and promoting improved overall wellbeing.

Understanding social anxiety

Before practising any recommended techniques, it’s important to understand the nature and causes of social anxiety. Research suggests that social anxiety disorder arises from a combination of genetic, environmental and psychological factors. Additionally, childhood experiences, such as a history of bullying or social rejection, can also contribute to the development of social anxiety.

A study published by the National Library of Medicine, found that “social fears can also interfere with a broad range of everyday activities, such as visiting shops, buying clothes, having a haircut and using the telephone".

Emotional and behavioural symptoms

Symptoms you might experience if you suffer from social anxiety include:

• Fear of being judged in social situations
• Afraid of doing something embarrassing 
• A strong dislike of talking to strangers
• Fear that people will be aware of your anxiety
• Anxiety when anticipating a social event
• Over analysing your behaviour following a social situation
• Thinking of the worst possible outcome from a negative experience 

Physical symptoms

• Blushing
• Fast heartbeat
• Shaking
• Sweating
• Upset stomach or nausea
• Struggling to catch your breath
• Dizziness 
• Mind going blank

Managing social anxiety

1. Seek professional help
When dealing with social anxiety, it’s important to seek help from professional mental health practitioners. Therapies such as cognitive-behavioural therapy (CBT) and exposure therapy have demonstrated effectiveness in reducing social anxiety symptoms. CBT can help to identify and challenge negative thought patterns, replacing them with more realistic and positive perspectives.

2. Practice relaxation techniques
Relaxation techniques, such as deep breathing exercises, muscle relaxation and mindfulness meditation, can be helpful in managing social anxiety. These techniques help us to relax, reduce physical symptoms of anxiety and allow for greater self-awareness. Regular practice of relaxation techniques can help us to remain calm and composed when faced with anxiety-provoking situations.

3. Build a support network
Developing a strong support network is extremely helpful for managing social anxiety. Sharing our thoughts and experiences with friends, family or support groups can provide a sense of comfort and understanding. Also, participating in social activities with friends and family can gradually build confidence and reduce anxiety. Gaining a sense of belonging within a community can be a powerful tool in managing social anxiety.

4. Challenge negative thoughts
Negative and self-critical thoughts often fuel social anxiety. Engaging in cognitive restructuring and challenging these thoughts can be transformative. By questioning the validity of negative beliefs and replacing them with more positive and realistic ones, we can rewire our minds and develop a healthier perspective of ourselves and our social interactions.

5. Gradual exposure
It may seem surprising, but avoiding situations where we are likely to feel anxious can actually perpetuate social anxiety. Therefore, it’s essential to gradually expose ourselves to social situations that we fear. Starting with less intimidating situations and slowly progressing to more challenging ones can help build confidence and overcome fears. This desensitisation process can be really empowering and help support long-term management of social anxiety.


Social anxiety can have a significant impact on mental wellbeing by hindering social interactions and undermining self-confidence. However, armed with these effective strategies and techniques, we can learn to manage social anxiety and reclaim control over our lives. 

Further information and resources

• For more about social anxiety, download our FREE workbook "Understanding and Managing Social Anxiety – A Workbook & Guide"
• Watch the recording of our webinar "Understanding and Managing Social Anxiety" and download the additional resources