Reprogramming the RAS week 12
Posted: 19th July 2026
Last week we explored ideas for addressing things which you may be worrying about. Worry and responsibilities drain our energy, if we are looking to regain our focus on what is working and opportunities then we need the energy to do that. One of the most helpful ways to restore energy is by getting a good sleep. This is one resource which may be of interest around developing a better nights sleep https://www.snowdropargyll.co.uk/resources/improving-your-sleep-workbook Here are some simple ideas
Make your bedroom a place to unwind
Decluttering your bedroom, using relaxing colours, positioning your bed in a way works best for you can all help get a better night sleep, also be mindful of what you lock into when you wake up, is it a nice picture, view from the window, someone you love, a pet or is it a pile of ironing of work related materials so before you are even up you are locking into a to do list.
Leave social media out of the bedroom
If you want a good sleep don’t have mobile phones, iPad, anything which pings to let you know you have mail or updates on social media this is a time to relax and unwind not socialise. If you have got into the habit of this, find a new routine and if you use this instead of a clock, perhaps invest in a wee clock to reduce the risk of the distraction, you may also have a digital wellbeing app on your phone which has a bedtime mode. Worth checking out.
Create a healthy bedtime routine
A routine before bedtime sends a signal to your mind you are getting ready to go to sleep, also, going to bed at a regular time helps programme your mind for sleep, work out a routine which is helpful for you and try and stick to that, It may be harder if you have other responsibilities before bed e.g. you are caring for someone, or have an active kitten who now decides its playtime! Explore routines which work for everyone and realise there may be times e.g. a new baby where its harder to get into a routine but when its harder its all the more important we do find something that helps us to recharge.
Be mindful of stimulants before bed
Trying to get to sleep means you want to unwind, coffee, cigarettes, fizzy drinks can all be stimulating and make it harder to sleep so avoid at least an hour before bed. Also, using alcohol is not a healthy way to get a good night’s sleep and overuse can just lead to more problems. Also try and not eat anything heavy to digest before going to bed as this too can keep you awake. This piece may be of interest https://www.bbc.co.uk/food/articles/cj0d64yr9v9o
Be active during the day
Exercising, going a walk, being active during the day all makes you more likely to feel tired so be more likely to go to sleep and have a good sleep once you are in bed. Find an activity that works for you. This link may be of interest https://thinkactive.org/think-active-tips-to-get-active/
If you are really struggling to sleep, get up
If you find you are lying thinking about not sleeping get up and do something boring, lying worrying about not sleeping will make it harder to sleep, doing something boring will help make you feel tired and more likely to go back to bed and sleep, don’t be tempted to have a cigarette, coffee, go on social media this will only wake you up more.
Realise whether you may need to talk to someone
If there is something on your mind keeping you awake then maybe speak to someone about that, your GP should be able to signpost you to support or check out https://www.glasgowhelps.org/ for services and groups in Glasgow. We may find we keep replaying something in our mind, or something we feel guilty about which makes it harder to sleep, these selfcare tips for managing guilt do not replace professional advice but may be of interest for selfcare https://www.snowdropargyll.co.uk/resources/tips-to-self-manage-feelings-of-guilt
Is your bed, mattress and pillow comfortable?
It can be an expense we don’t need, but, a good night’s sleep is priceless, if your bed isn’t comfy then getting a good night’s sleep will be a challenge, if a new mattress is too dear maybe start with new pillows or a mattress topper.
Find ways to unwind
To help get in the mood for sleep, have some wind down activities you do before bed, this may even include listening to a relaxation CD, or learn how to give yourself a hand massage and use some hand cream or a hand cream blended with essential oils again all part of a pre sleep ritual which can help you feel more rested and get a better night’s sleep. If using essential oils please be mindful of contraindications and read the label and if in doubt speak to a professional aromatherapist for advice.
Health conditions
There are some health conditions which can make sleep more challenging, speak to your health care team for further advice. This link offers some tips for managing pain, however, they are not a replacement for professional advice, they are for self-care https://www.snowdropargyll.co.uk/resources/self-care-ideas-to-help-manage-chronic-pain
Staying warm and staying cool
During a hot summer its staying cool and safe during the hot weather, these selfcare tips may be of interest https://www.snowdropargyll.co.uk/resources/sun-safety During winter its staying warm and snuggly ‘coorie’ this video may be of interest https://www.youtube.com/watch?v=jl6-JIDiojQ&list=PLZDRz-3TzZ0xbqFKiecy5ZZSm8P6z-NIY&index=3
Next time we shall look at visualisation as that is so important when we are considering what to lock into. For now, here is one final link to the battery dude and exercise, which is a helpful way to look at what you invest your energy in and how you top it back up again https://www.snowdropargyll.co.uk/resources/battery-dude The week after next will be our final week of ideas to help reprogramme the RAS I hope at least one idea has been of value to you or someone you know,
For now, please take care and remember you do matter.
Thanks for reading
Hilda
Expires: 2026-09-30