Practical tips to help you sleep! World Sleep Day 2025

This year the theme is Make Sleep Health a Priority. There's a close relationship between sleep and mental health. Everyone needs sleep, but many of us have problems getting enough and it can sometimes feel hard to know how or when to get help for such a common issue. 

Did you know? Healthy sleep means more than simply 'enough sleep' – sleep is a critical pillar of health, just like nutrition and physical activity. There are 4 main pillars that affect the quality of our sleep. They are Health, Environment, Attitude and Lifestyle.

Practical Tips to help you sleep

• Cut down on stimulants such as caffeine in tea or coffee – especially in the evening. They interfere with falling asleep and prevent deep sleep. Have a hot milky drink or herbal tea instead.
• Try to relax before going to bed. Switch off screens an hour before bedtime and instead have a warm bath, listen to some quiet music, do some yoga – all help to relax both the mind and body.
• Create a restful sleeping environment. Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.
• Make sure your bed is comfortable. It's difficult to get deep, restful sleep on one that's too soft, too hard, too small or too old.
• If you can't sleep, don't lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again – then go back to bed.
  
• Don't over-indulge. Too much food or alcohol, especially late at night, just before bedtime, can play havoc with sleep patterns. Alcohol may help you fall asleep initially but will interrupt your sleep later in the night.
• It can be helpful to keep a Sleep Diary.

Here is a link to a helpful service to document your sleep hygiene. https://thesleepcharity.org.uk/information-support/adults/sleep-diary/

Resources to support you sleep better:

https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/

https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips

https://www.healthline.com/nutrition/17-tips-to-sleep-better

The RC Team

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The Recovery College is an educational learning environment for people who have an interest in, or personal difficulties with, mental health.

All of our sessions are created with people who have lived experience of challenges with their own mental health along with carers and healthcare professionals.

You do not need any formal qualifications or experience to attend the college. All of our courses are free of charge and open to anyone, aged 18 and over.

If you would like to enrol with us here at The Recovery College, email This email address is being protected from spambots. You need JavaScript enabled to view it. or call 0121 543 4061.