All You Need to Know

• How can I help myself sleep better?

  Here are some top tips for getting a better night’s sleep:

  • Don't spend a long time in bed not sleeping. If you're struggling to get to sleep, instead of lying awake in bed for hours, go to bed when you feel sleepy. When you start to fall asleep more easily, gradually go to bed earlier and then think about having a regular bedtime and wake-up time so that your body can get used to the timing.
  • Keep the room cool - around 17-18 degrees is ideal.
  • Avoid caffeine in the evening - this includes tea, coffee, chocolate and fizzy drinks.
  • Turn off phones, computers, and TV screens for an hour before settling down time. The blue light from screen time stops the sleep hormone from being released.
  • Use your bed just for sleeping - don't use it to do homework for example.

• I find it hard to get up in the morning

  Try to avoid going to bed too late and set your alarm so that you wake up at a reasonable time. You could position your alarm so that you have to get out of bed to switch it off. Open the curtains straight away so that the natural light helps to wake you up.

  You could also give yourself a reason to want to get out of bed, such as making your favourite breakfast, or listening to your favourite podcast while you get dressed.

  Once you have got into a routine, stick to it. Try not to change it too much at the weekends, or your body will struggle to adjust when you need to get up for school, college or work.

• My worries are stopping me sleeping

  Feeling anxious about something can make it much harder to get to sleep.

  You might be worried about exams or schoolwork, or be having problems at home. Struggling to sleep and trying to make yourself sleep only adds to the anxiety.

  You could try:

  • Breathing exercises. Close your eyes and count to four as you breathe in, then count to seven as you breathe out.
  • Try anxiety relaxation techniques.
  • Talking to someone you trust about your anxiety - it can help to share your worries.
  • Mindfulness techniques can be used to bring you back to the present moment and simple methods can be used to train your brain to think more positively. There are lots of resources online and in app form to try. 

  Useful mindfulness and positivity resources

• Sleeping patterns and disrupted sleep

  It's important to try and have a regular pattern of what time you go to bed and when you wake up. This will help you develop a routine of sleeping and can make sure you have a more restful night. However, it's important not to be lying awake in bed for hours, so if you're struggling to get to sleep, see the advice in 'How can I help myself sleep better?' above.

  Getting your sleep into a more regular pattern can also help with nightmares. This is because you are less likely to wake up and remember any bad dreams when you are sleeping well. 

  The grounding techniques in the link below can be particularly useful after a nightmare or a bad dream to help you feel safe and soothed.

  Grounding strategies for nightmares

• I feel like I need a nap during the day

  Naps can knock out the timing of your sleep cycle so it's best to avoid them. If you absolutely need to nap, it can help to set a timer to keep them brief (under 15 minutes). 

  You could also try the deep relaxation videos below as an alternative to napping, which won't affect your night-time sleeping as much.

   

• Does my diet affect my sleep?

  Eating meals at regular times throughout the day can help the body clock know when it is time to be sleepy. Going to bed hungry can actually stop the body from feeling sleepy because the brain is designed to stay awake until we've eaten. 
  
  Equally, going to bed on a very full stomach can mean the body takes a long time to digest your food and has to stay alert. Ideally, it's best to eat no less than three hours before you go to bed.

  High-fat foods such as chips, pizza, takeaways and fried food can affect your sleep. Enjoy them occasionally as part of a balanced diet rather than eating them regularly.

  Sugary foods, such as sweets, chocolate and fizzy drinks, can cause a sharp rise in glucose and energy levels, so they are not ideal for preparing your body to sleep.

• How does what I drink affect my sleep?

  Caffeine from drinks like tea, coffee and hot chocolate can stay in our systems for a few hours. Caffeine blocks signals of tiredness and makes the brain and nervous system more active, making it harder to sleep.

  Avoiding caffeine in the afternoon can help you to fall and stay asleep more easily. You could switch to decaffeinated coffee and tea if you don't want to give them up completely.

  Drinking alcohol can stop you from noticing that you are sleepy. It can also dehydrate the body and confuse the natural sleep cycles which makes it more likely that you will wake up later in the night, or make it harder to wake up in the morning. 

  Try to avoid drinking alcohol before you go to bed and if you think you are drinking too much, see our alcohol page for ideas about how to get help and support.

  Read more about the effects of alcohol 

• Will exercise help me sleep?

  Exercise and being active during the day can help you feel sleepier at bedtime. Exercising in the morning tends to help the body to sleep earlier at night, whilst exercising in the evening might keep you awake longer. 
  
  It's important to exercise, so take time to find out what works best for you. You could find out about joining a local gym or sports club. Going for a walk is good exercise and you could build up to running, cycling or swimming.

  Read more about exercise