How can problems with sleep affect me?

Problems with sleep can affect how you feel physically and mentally. Also, how you feel can affect how you sleep. Certain medications can also affect your sleep, causing you to sleep too much or not enough.

What can I do to get better sleep?

To get better sleep, you can try:

• Limiting or avoiding using device screens before sleep
• Relaxing before bed with a warm bath, reading a book or listening to the radio
• Exercising regularly but avoiding vigorous exercise too close to bedtime
• Cutting down on caffeine, especially in the evening
• Avoiding too much food or alcohol late at night
• Going to bed and waking up at roughly the same time each day
• Having a bedroom that is dark and quiet
• Not having a TV in the bedroom

If you cannot get to sleep, you could get up and do something relaxing. Then go back to bed when you feel sleepy.

If you regularly have problems sleeping, then you can discuss this with your GP.

Sometimes, GPs or psychiatrists may offer you medication to help you sleep. But medication for sleep is only recommended as a short-term solution.

Your GP or psychiatrist should give you information about medication, but you can ask them questions too.

Here you can find more information about GPs and your mental health.

What apps might help?

The following apps and websites also aim to help you improve sleep:

Sleepio. This is a 6-week clinically proven programme used to treat insomnia.  It is available for free on the NHS. You can access it from the website.

Sleepstation. This online course will guide you through a scientifically proven solution and give you the knowledge, tools and confidence to control your sleep. Free on the NHS in some areas.
Check to see if it is free on the NHS for you here

Pzizz.  Pzizz is an app to help you fall asleep fast, stay asleep and wake up feeling refreshed. Pzizz is free to download and offers access to "Classic Pzizz" content and features at no charge. To gain full access to all Pzizz content and features, you will need to purchase Pzizz Pro.

Is there other useful advice and information?

You can find more useful advice and information from:

• Mental Health UK: Sleep and mental health
• Mental Health Foundation: Sleep and mental health 
• NHS Every Mind Matters: How to fall asleep faster and better 

The Sleep Charity provide advice, information, and support to empower the nation to sleep better. Helpline: 03303 530 541

What are natural sleep aids? 

Natural sleep aids may help you to fall asleep faster or stay asleep through the night. 

It is important to talk to your GP about these aids before taking them. They can interact with other medications you take. 

Natural sleep aids include the ones below.  But there are others.

• Melatonin. This is a sleep-regulating hormone. Your GP may prescribe melatonin supplements if you need help with your melatonin production.
• Magnesium. This plays an important role in many of the body’s processes. Magnesium levels can affect how much sleep you get and the quality of your sleep. It can be found in foods like wholegrains, avocados, bananas, nuts, seeds, beans and milk. You can also take magnesium supplements if your magnesium levels are low.
• L-Theanine. This is an amino acid which come from the leaves of tea plants. It has a calming effect which can aid sleep.
• Glycine. Another amino acid found in beans, meat and dairy products. It can help your body regulate its temperature which can be linked to better sleep. 

You might find trying to make some of the changes above help to make longer lasting improvements to your sleep.

Here you can find more information about GPs and your mental health.

What are sleep disorders?

Sleep disorders are conditions that affect your ability to regularly sleep well. 

Some people experience sleep disorders such as insomnia, restless leg syndrome, sleep apnoea and narcolepsy.  

You can get information on sleep disorders from the Sleep Charity.

If you think you are experiencing a sleep disorder you can see your GP for advice. 
 
You can find more useful information below:

• Every Mind Matters: Sleep problems 
• NHS: Self-help guide on sleeping problems
• NHS: Insomnia

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