…this short guide will give you some
tips if you are struggling with sleep…
Sleep problems can create a vicious cycle for our mental health:
The 3 point sleeping plan
If you have trouble sleeping, the cause can normally be found in these three categories:
Looking at each of these categories in turn can help you come up with a personalised plan of changes and routines you can adopt to help you sleep.
Are there any changes you can make to your sleeping environment?
Worrying about not sleeping will keep you awake!
Don’t focus your attention on the worrying thoughts, notice that they are just thoughts, then put your attention somewhere restful – try our relaxation technique on the next page.
You can also distract yourself by thinking about a random sequence of objects for a few seconds each. E.g. a table, a tree, a saucepan, a cow, a cloud etc.
Great sleep is created way before you get into bed. The activities and routines below are all known to contribute to a good night’s sleep. Try to complete each one every day, tick them off and record how you slept. This will help you see patterns and discover what works well for you.
Sitting still isn’t always enough to make you feel relaxed enough to go to bed. Try these techniques.
Gently breathe in, hold and let go.
Gently pull your toes up towards your knees, hold briefly and let go.
Press your heels into the floor, hold and let go.
Gently pull in your tummy towards your spine, hold briefly and now let go.
Pull your shoulders up towards your ears, just enough to recognise the tension, hold briefly and now let go.
Gently press your elbows and upper arms to the sides of your body, hold and now let go.
Clench your fists – hold – and let go.
Grit your teeth together, hold briefly and now let your jaw sag slightly.
Press your lips together – now let go until hardly touching.
Screw your eyes up a little, hold then let go.
One last time, gently breathe in – hold – and let go.
Find a quiet space and list the following things in your head:
things you can SEE
things you can TOUCH
things you can HEAR
things you can SMELL
things you can TASTE