Worried about your Sleep?
Sleep is essential for both our physical and mental well-being, but for many of us it can feel out of reach. Tossing and turning at night, waking too early, or feeling drained in the morning are common experiences. While short periods of poor sleep are often linked to stress or changes in routine, ongoing difficulties can become overwhelming. The good news is that there are practical steps you can take to improve the quality of your sleep.
How Much Sleep Do We Need?
Most adults need between seven and nine hours of sleep each night. As we get older, the amount of sleep we need doesn’t change, but staying asleep can become harder. You might wake more often during the night or earlier in the morning.
The quality of sleep matters just as much as the quantity. Even if you spend eight hours in bed, frequent waking or restlessness can leave you feeling unrefreshed.
Understanding Insomnia
Occasional sleep problems are normal, especially during stressful times. But if poor sleep is frequent and impacts your daily life, you may be experiencing insomnia. Symptoms can include:
Struggling to fall asleep
Waking up during the night
Waking earlier than you’d like
Feeling tired, irritable, or unable to focus in the day
Insomnia can be triggered by stress, anxiety, health conditions, or even certain medications. It is more common in women and often increases with age. If sleep difficulties continue for more than a month, it may help to seek professional support.
What to Do If You Wake at Night
Many people wake up during the night and struggle to fall back asleep. If this happens, avoid lying in bed worrying. After 15–20 minutes, get up and go into another room. Try something calming, such as reading or listening to quiet music, and return to bed after 20–30 minutes. If needed, repeat this cycle until sleep returns.
Experts agree that practising good sleep hygiene—healthy bedtime habits—can make a big difference. Here are some of the most effective steps:
Keep a routine: Go to bed and get up at the same time every day, even on weekends.
Create a wind-down ritual: Read, stretch, or have a warm bath before bed.
Make your bedroom comfortable: Keep it cool (around 18°C), dark, and quiet.
Avoid stimulants: Limit caffeine, nicotine, and alcohol in the evening.
Be mindful of food and exercise: Avoid heavy meals and vigorous workouts close to bedtime.
Limit screen time: Ban TVs, phones, and laptops from the bedroom—bright light delays sleep hormones.
Be cautious with naps: If you nap, keep it short and at the same time each day.
Practical Steps to Try
If you want to experiment with changes, here are some small actions that can make a difference:
Dim the lights an hour before bed.
Write down worries to “park” them overnight.
Listen to calming music or white noise.
Try mindfulness or deep breathing exercises.
Avoid checking the time during the night.
Use your bed only for sleep and rest, not for work.
Sleep and Mental Health
Poor sleep doesn’t just leave you tired—it can also affect your mood, resilience, and overall well-being. Over time, sleep problems can contribute to anxiety and depression, while mental health conditions can, in turn, make it harder to sleep. This cycle can be difficult, but support is available.
Improving sleep is not about perfection but about finding small, sustainable changes that work for you. Be patient with yourself, and remember that recovery from sleep problems often takes time. For more information about understanding how your sleep can impact on mental health conditions please go to the Mind Sleep Resource list below.
Online resources
The NHS Mental Health and Wellbeing page has a series of of audio Podcasts and other resources including one on overcoming sleep problems.
NHS website – how to get to sleep
Mind website – how to cope with sleep problems and tips to improve your sleep
