Everybody needs sleep. It is a crucial time when our mind can fully repair itself, digest information and get ready for the next day. It is recommended that young people aim for 8-9 hours' sleep a night to feel the benefits.

Here are a few things you can look forward to when your sleep pattern is back on track: 

• Improved alertness, concentration and exam performance. A lack of sleep can cause you to struggle with memory and problem solving tasks.
• Clearer skin. Lack of sleep can contribute to acne and other skin problems, making you more prone to spots.
• Weight loss and better health. Losing sleep can increase appetite, causing you to eat unhealthy foods as your body begins to crave sugar and fatty foods to compensate for low energy, leading to weight gain.
• Better mood. Bad sleeping patterns can make you feel low, irritable and aggressive, where you could find yourself yelling at family or friends. Getting a good night’s sleep can help reduce mood swings, helping you feel more positive about yourself and the people around you.
• Your cells produce more protein when you are sleeping which prepare damage caused by everyday stress and pollution. Therefore, sleep helps you feel healthier on the inside as well look better on the outside.

Lots of you on the message boards have posted in your tips for getting a good night’s sleep. Take a look at the message board for inspiration from other young people

There are lots of free apps out there which can help you unwind and feel more relaxed, ready for sleep. Here are a couple of examples which can be used on an iPhone, iPod touch and iPad: 

Custom Sounds of Nature Lite
CSON Lite provides two very realistic sounds of nature: Calm Ocean and Mountain Stream. Within Calm Ocean, there is a selection of sounds and the option to change their volume and sound:Ocean, Seagulls, Wind Chimes and Foghorn. Mountain Stream has a several sounds to choose from as well: Stream, Bull Frogs, Birds and Day Crickets.

eSleep Lite
eSleep Lite is slightly different from your regular sound machine in the sense that it allows you to select one background “music” track and up to three “noise” tracks. It also will let you record your own soothing sound to be played as a “noise” track.

A side effect of poor sleeping habits, such as going to bed later, is that we feel tired and unable to get out of bed in the mornings, especially during the winter months when there are less daylight hours.

- Place your clock or mobile phone on the other side of the room so you have to physically get out of bed to turn your alarm off.

- Have something to look forward to. Waking up early in the morning can be hard work. Try and find something that motivates you to wake up early such as a tasty breakfast, watching an episode of your favourite programme while you get ready or playing on your console.

Waking up early gives you some breathing space to think about what you want to achieve that day before the rest of the world wakes up. Once you start getting into a routine, you’ll start to find that waking up each morning becomes slightly easier.

As you change your sleeping routine; why not track your mood each day using the mood tracker in your locker? This will help you see whether getting enough sleep helps you feel better. If you still feel low, it may be worth increasing your exercise or eating a balanced diet. Find out more about staying healthy

Remember, you can also chat to a counsellor about any worries you might have on 0800 1111, through online chat or by sending an email.