Struggling to sleep? You're not alone.
Whether you're lying awake replaying conversations in your head, waking up throughout the night, or finding yourself scrolling at 3am, sleep struggles are incredibly common.
Sleep plays a huge role in both our physical and mental wellbeing. It gives our minds and bodies time to rest, recover and recharge. When we're not getting enough sleep, it can affect everything from our mood and energy levels to our ability to cope with stress.
For under 25s, getting around 8–10 hours of sleep is generally recommended, although everyone's needs are slightly different.
The good news? There are small changes you can make that may help improve your sleep over time.
Create a regular sleep routine
Our bodies like routine. Going to bed and waking up at roughly the same time each day can help regulate your body clock and make it easier to fall asleep naturally.
This includes weekends too. We know it's tempting to stay up later and sleep in, but keeping your sleep schedule fairly consistent can make a big difference.
Watch out for caffeine and alcohol
Caffeine can stay in your system for longer than you might think. Energy drinks, coffee, tea and some fizzy drinks can all make it harder to fall asleep if you have them later in the day.
Alcohol can also affect the quality of your sleep, even if it makes you feel sleepy at first.
Move your body during the day
You don't need an intense workout to see the benefits. Walking, cycling, dancing, stretching or playing sport can all help improve sleep quality.
Regular movement can also help reduce stress and anxiety, which are common reasons people struggle to sleep.
Get some daylight
Spending time outside during the day helps your body recognise when it's time to be awake and when it's time to rest.
Even a short walk or sitting outside for a few minutes can help support a healthy sleep pattern.
Create a wind-down routine
If your brain is still in "go mode" when you get into bed, it can be difficult to switch off.
Try creating a bedtime routine that helps you relax. This could include:
- Reading a book
- Taking a warm shower
- Listening to calming music or a podcast
- Gentle stretching
- Breathing exercises
Over time, these activities can help signal to your brain that it's time to sleep.
Take a break from screens
Phones, tablets and laptops can make it harder to wind down, especially if you're using them right before bed.
If you can, try putting your phone away for a little while before you go to sleep. Even 30 minutes can help.
If that's not realistic, consider switching on night mode and avoiding content that leaves you feeling stressed, anxious or overstimulated.
If your mind won't switch off
Many people find that worries seem louder at night.
If you have lots of thoughts racing around your head, try writing them down before bed. You could make a to-do list for tomorrow, jot down any worries, or keep a notebook nearby so you don't feel pressure to remember everything.
Breathing exercises, grounding techniques and mindfulness can also help bring your attention back to the present moment.
Make your room sleep-friendly
Your environment can have a bigger impact than you realise.
Where possible, try to keep your bedroom:
- Cool
- Dark
- Quiet
- Comfortable
Small changes, like closing the curtains, reducing noise or adjusting the room temperature, can sometimes make a noticeable difference.
When to get extra support
Occasional sleep problems are normal, especially during stressful periods.
But if sleep difficulties are affecting your mental health, relationships, studies, work or everyday life, it's worth reaching out for support.
You don't have to deal with it on your own.
If you're feeling overwhelmed, anxious, low or struggling to cope, you can explore support options through The Mix or speak to a healthcare professional about what you're experiencing.
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