In crisis? find out how you can get urgent support
If you need support urgently or outside of our working hours, please don’t hesitate to contact

SAMARITANS

Freephone their Veterans Support Hub for the military community on 0808 175 3075 (24/7) or email jo@samaritans.org – to access confidential emotional support for feelings of distress, despair or suicidal thoughts.

SHOUT

A crisis text support service for people in the military community who are struggling and need immediate support to get through a crisis. Text CONTACT to 85258. #TextCONTACT85258

NHS 111

To access medical help fast but when it’s not a 999 emergency, telephone 111 (available 24 hours). To access information from the NHS on conditions, treatments, local services and healthy living, visit the NHS website.

COMBAT STRESS

For urgent psychological support, please call 0800 1381619

SHELTER

For urgent housing support, please call 0808 800 4444

If you’re struggling to get enough sleep, you’re not alone. It’s a common problem which affects people from all walks of life.

There are many positive steps you can take to improve your sleep.

How much sleep do I need?

Each person’s sleep needs vary. On average, a person needs eight hours sleep a night to function well the next day. Some people need less. Some people need more.

Why is sleep important?

Sleep helps our body repair itself. It is important for our physical and mental health.

If you regularly don’t get enough sleep, you might experience some of the following

  • depression and anxiety
  • memory problems
  • tension headaches and migraines
  • dizziness
  • short temper.

How to improve your sleep

Have a proper night-time routine

This can get your brain into the habit of going to bed at a set time.

Have a good morning routine

Try to get up at the same time, even if you didn’t sleep well the night before. Getting outside early in the morning can help make your brain become alert. This resets your body clock, so you are more likely to be tired at bedtime.

Listen to some relaxing music before bed

Try listening to your favourite music at a low volume. It could help to slow your brain and body down.

Try some relaxation techniques

For example, a type of yoga for sleep and relaxation.

Need further help?

If you’re in physical pain that is making sleep difficult, talk to your GP. Our Clinical and Medical Services team might also be able to help you.

If you are struggling to sleep because you are depressed, anxious, or have other mental health problems, visit our Mental health and wellbeing pages.

Self-help guides to recovery

For more information and some tips, download our sleeping well guide

Sleeping well PDF 4.5 MB

Move Forward: Sleeping well

Tips for a good nights sleep

  • If you can’t get to sleep within 20-30 minutes, get up and leave your bedroom to do something relaxing until you feel sleepy again.
  • Move your alarm clock or mobile phone away so that you can’t ‘clock watch’ as you try and drift off to sleep.
  • Avoid watching TV, playing computer games or doing other daytime activities in bed.
  • Try not to ‘make up for lost sleep’ by napping during the day or having a big lie-in at weekends.
  • Avoid or reduce the amount of alcohol you drink. It reduces sleep quality and stops you feeling rested.
  • Caffeine and nicotine both keep you awake. Try not to smoke before bed and don’t drink caffeine in excess – and not within six hours of bedtime.

Interesting Reads

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