Most of us need around 8 hours of good-quality sleep a night to function properly – but some need more and some less. What matters is that you find out how much sleep you need and then try to achieve it.
One in 3 of us suffers from poor sleep, with stress and computers often blamed.
Regular poor sleep can impact on your mood and concentration but it can also affect your physical health quite drastically if sleepless nights become more common.


Recognise the signs & symptoms

Possible signs of poor sleep

  1. Taking a long time to get to sleep.
  2. Waking up several times throughout the night.
  3. Worrying and overthinking when trying to sleep.
  4. Staying up late doing different activities e.g. gaming, watching TV and gonig on your mobile phone.
Help & advice

MindSpace top tips

  1. Try to go to bed and get up at the same time everyday as this will help your routine.
  2. Avoid using mobile devices before going to sleep. The blue light from these can affect your quality of sleep.
  3. Avoid caffeine and sugary foods before going bed. Swap these for fruits with melatonin in and milk or herbal tea.
  4. Write down or talk through all your worries before going to sleep. This will stop any negative thoughts from keeping you awake.
  5. Practice mindfulness or meditation to help you relax and unwind before sleep.

Useful resources & apps

Understanding and getting support for sleep

Young Minds
Mental Health Foundation
Tired Out
Sleep Council

Useful information for parents and carers

The Children's Sleep Charity

Useful apps

Relax Melodies
Meditation Family