Problems sleeping

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.

Getting to sleep

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.

There are lots of things that might make it difficult to get to sleep, including:

But there are ways you can cope. And remember, our counsellors are here for you at any time if you need support.

Things to try right now:

  • 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 favourite place
  • when you feel comfortable, turn off your phone.

What to do if:

10 tips for better sleep

Watch: Tips to help you sleep


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.

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 feelings.

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.