Sleep

What you can do to help

Sleep hygiene is the process of developing a good routine and healthy behaviours to promote sleep. The following tips should help:

• Bedtime and getting up

  Have a set bedtime and try to stick to it. Get up at the same time everyday.

• Avoid naps

  Try not to take daytime naps.

• Establish a routine

  Do the same thing each evening, so your body and mind know that you are getting ready for sleep (for example, take a warm bath, put on pyjamas, do something to wind down).

• Relax

  Try some relaxation, meditation or mindfulness activities.

• Screen time

  Avoid screen time in the hour before planning to sleep as this can interrupt the natural production of the hormone melatonin. Avoid any other stimulating activities in the hour before bed.

• Caffeine

  Avoid food or drink that contains caffeine such as chocolate, tea, coffee, energy drinks or cola late in the afternoon (caffeine can affect sleep up to 6 hours after it’s been consumed). Alcohol, nicotine and other substances can also interfere with the quality of your sleep.

• Exercise

  Try to get some exercise each day, but not too close to your chosen bedtime.

• The bedroom

  Make sure your room is a comfortable temperature, dark and quiet.

• Eating

  Try not to eat a large meal late in the evening, although a small light snack or glass of milk before bedtime might help with sleep.

• Music

  Listening to gentle music, soundscapes or white noise can help with drifting off.

• Sleep diary

  Keep a diary and jot down any worries or unhelpful thoughts which might stop you from sleeping.

• Struggling to sleep

  If you are lying awake and can’t sleep, get up, do something calm and try to sleep again a bit later.

• Further help

  If you have tried these things and they haven’t worked, or you are worried about sleep have a look at more resources on the links below or speak to a trusted adult for support and advice.

  Sometimes difficulty sleeping can be linked to other health conditions so it’s best to speak to someone for advice if the problem does not go away or gets worse.