Project Description

Tired all the time? Staying up all night? Find it difficult to sleep? Lying in bed worrying?

As sleep is so important for your physical and mental health, it’s really important to find ways of improving it. Some top tips are to talk to someone you trust about what is bothering you, take plenty of exercise, leave mobile devices and TVs off when you go to bed, avoid caffeine or excessive alcohol before sleep. This is called good sleep hygiene. Your GP or school health nurse can give you more advice.

The following tips can help you get a more restful night

Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you’re likely to feel tired and sleepy.

Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.

If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often disturbs you in the night.

It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old.

Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up over the day. Make sure that you don’t do vigorous exercise, such as running or the gym, too close to bedtime, though, as it may keep you awake.

Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.

Tips for better sleep

Advice and support for getting a good night’s sleep

Help and advice about sleep issues

Expert advice and chats