Unable to sleep?

Lots of people struggle to fall asleep at night. Thinking about school, people or events can leave you feeling restless. Even your diet or routine can affect your sleep. But there are things you can try.


When you’re struggling to get to sleep it can have a big effect on you. It can make it harder to concentrate during the day, or make you feel low and less able to cope.

get into a comfortable position

take some slow, deep breaths

listen to calming music or white noise

close your eyes and picture yourself in your favorite place

when you feel comfortable, turn off your phone.


When they are lots of things on your mind, getting to sleep can be hard. You might be worrying about exams or homework, struggling with things at home or feeling anxious.

Learning how to relax and manage stress can help you to cope when things are getting too much.
Try to:

focus on your breathing

take deep breaths in through your nose and out through your mouth. Some people find it helps to close their eyes and count to 4 when they breathe in, and to 7 when they breathe out.

turn off social media

it can tempting to look at your phone when you're worried or stressed. You might want to distract yourself or be worried about missing something. But taking a break can help you to relax.


1. Try to get 8-10 hours of sleep a night.

Go to bed when you feel tired. Stick to a routine of getting up at the same time every day, whether you still feel tired or not. The more you do this, the easier it will be to get to sleep.

2. Caffeine and sugar will keep you awake

They're stimulants, which means they'll stop you from getting to sleep. Caffeine can stay in your body for hours after you've had chocolate, a fizzy drink, tea or coffee. Try not to drink caffeinated drinks after mid-afternoon and cut down on sugar in the evening.

3. Alcohol doesn't help with sleep

Drinking alcohol at night will force your body into a deep sleep too soon. It disturbs your sleep patterns, making you wake up after a few hours

4. Eat earlier for a good night's sleep

Try to have your dinner early in the evening rather than late. Your body needs time to digest food properly.

5. Sleep helps physically and emotionally

Getting enough sleep is really important. It helps you to concentrate and learn, can help you maintain a healthy weight and feel more able to cope with difficult feeling

6. Don't lie in too long

If you've had a bad night, don't sleep in the next day. It'll just make it harder to get to sleep the following night. Set an alarm 10 minutes before you'd usually get up to give yourself more time in the morning.

7. Have screen-free time before bed

Stop playing computer games, watching TV and using your phone before bedtime. Even though these can help with boredom or distract you, they can stop you from falling asleep.