Sleep, what can help?

There are lots of things you can try to help improve your sleep, but remember, different things work for different people. You could try:

Establishing a routine:

  • Having regular sleeping habits may help you if you are experiencing lack of sleep. Try going to bed and waking up at the same time every day, or you might find it helps to only go to bed when you really feel tired
  • Having a wind-down routine can also help. Try doing something calming before bed or as you go to sleep to help you to relax. This could include breathing exercises, grounding techniques, journaling such as writing down your worries, or listening to calming music or sounds

Relaxing without your phone:

  • Read a book, write a journal entry or listen to music

Changing your screen settings:

  • Using screens in the evening can negatively affect your sleep. Try to avoid using your phone or laptop before bed. You can also adjust your device settings to change the brightness, add a night filter or set it to do not disturb mode

Making your sleeping area warm and comfortable:

  • You may not have much control over where you sleep, but there are small changes you can make to improve your sleeping area. Think about the noise, the temperature, the light and the bedding

Confronting sleepiness:

  • If you are lying awake unable to sleep, do not force it. Get up and do something relaxing for a bit, and return to bed when you feel sleepier

Tackling your worries:

  • If your sleep is impacted by worrying, try writing them down or setting aside a specific time in your day to worry.  Watch this short clip for further help and advice:

Being careful with caffeine:


  • Caffeine and energy drinks can stop you falling asleep and prevent deep sleep. Try to avoid caffeine close to bedtime


  • Being active can help you sleep better, but remember to avoid vigorous activity near bedtime if it affects your sleep