A good sleep at night helps you manage better during the day
Did you know that around 90% of young people don’t get enough sleep?
Getting the right amount of sleep can make a massive difference to how you feel. 8 or 9 hours’ sleep a night means you can start the day with a brain that’s switched on and ready to go.
Not getting enough sleep, or over-sleeping, is often the first sign that things are not going well for us.
Tips on how to get a good night’s sleep
- Keep a regular schedule: go to bed and wake up at about the same time each day.
- Create a wind-down routine: spend 30–60 minutes doing calm activities in dim light (e.g., shower, stretching, reading).
- Keep screens out of bed: phones and laptops can keep your brain alert and make it harder to fall asleep. If you use screens at night, dim them and stop when you can.
- Make your room sleep-friendly: cool, dark and quiet is best. Use an eye mask or earplugs if needed.
- Watch what you put in your body: avoid caffeine later in the day, and avoid alcohol, nicotine and heavy meals close to bedtime.
- Move your body most days: regular activity supports better sleep.
- If you nap, keep it short: try 10–30 minutes, and not too late in the day.
- Weekend catch-up: if you need to sleep in, try to keep it to about 1 hour (up to 2 hours at most), then get daylight soon after you wake.
When annoying thoughts keep you awake
- If you’re awake for ~20 minutes, get up: do something quiet in dim light out of bed (light reading, calm music/podcast). Go back to bed only when sleepy.
- Don’t clock-watch: checking the time can increase stress and make it harder to fall asleep.
- Use a daily “worry time”: spend 10–20 minutes earlier in the day writing worries and next steps, then “park” them for the night.
- Write it down: if you’re worried you’ll forget something, note it and remind yourself: “It’s captured, I’ll deal with it tomorrow.”
