Supporting better sleep: practical tips for World Sleep Day

In partnership with:

To mark World Sleep Day, our partners at the Mental Health Foundation have shared practical, evidence-based tips to support better sleep.

Sleep plays an important role in our mental health and overall wellbeing, but it’s often one of the first things to slip during busy or stressful periods. However, your sleep doesn’t have to be perfect to be helpful. Small, consistent habits can make a real difference.

Here are some simple, realistic adjustments you can make during the day and in the evening to support better rest.

During the day

What you do during the day can shape how well you sleep at night.

Plan your food and movement

Eating well, mindful caffeine and alcohol consumption, and staying active all support better sleep. If you can, try to avoid large meals right before bed, and leave a little time between exercise and sleep so your body can fully wind down. Small adjustments can make a noticeable difference. Find out more here.

Don’t get caught napping (the wrong way)

Short naps (around ten-to-20 minutes) can boost alertness, mood and concentration, which can be especially helpful before a busy period.

However, longer naps or naps taken later in the day can make it harder to fall asleep at night. If you’re finding it tricky to sleep, keeping naps short and earlier in the day where possible, may help.

If you’re feeling very sleepy, a short nap can be helpful and sometimes necessary. However, if you’re just feeling a bit low on energy, try stepping outside for some fresh air, taking a short walk, or doing something briefly engaging to reset your focus.

At night

Building small, calming habits in the evening can help your body move from work mode to rest.  

Create a wind-down routine

After a full day of meetings, deadlines and problem-solving, your mind can still be in ‘go’ mode. Building a short, simple wind-down routine can help your body recognise that it’s time to rest:

• Change into comfortable clothes

• Turn your phone to night mode

• Dim the lights

• Have a warm shower

• Listen to calming music

  
  

Keep it short and consistent. Over time, this routine can help signal to your body that it’s time to sleep.

Park tomorrow’s to-do list

If your mind starts racing as soon as your head hits the pillow, try writing down anything you’re worried about earlier in the evening. Getting it out of your head and onto paper can help your brain switch off.

If you’re awake at night and finding difficult feelings or worries hard to manage on your own, Samaritans are available 24/7. You can call 116 123 (free from any phone) for support.

Don’t stress about sleep

Putting pressure on yourself to fall asleep, especially when you know you have work the next day, can actually make it harder. Rather than trying to force sleep, focus on helping your body wind down. Slow breathing, gentle stretches, calming music or a short relaxation exercises can help you transition into rest.

Keep your bed for rest

If you can, try to use your bed mainly for sleep. If you’re awake for a while, get up and do something calming, then return when you feel sleepy. Over time, this helps your brain link your bed with rest.

If you’re not tired, get up

After a full day, your body might be ready to rest, but your mind can still be active. If you can’t fall asleep, try not to lie there feeling frustrated. Instead, get up for a few minutes. Have a warm, non-caffeinated drink, read something light, or do something calming. Go back to bed when you start to feel sleepier.

Keep a simple sleep diary

If your routine varies, your sleep might too. Jotting down details like when you went to bed, what you ate or drank that day, and how you slept can help you spot patterns. You might notice certain habits make a difference, which can help you make small tweaks that improve your rest. If you’d like to try it out, you can download our sleep

template below.

MHF ISS Sleep Diary.pdf

Download PDF • 885KB

The bottom line

We hope you’ve found this guidance useful. Even small changes can help you to feel more rested and ready for whatever the next day brings. If your sleep has been difficult for a while, it’s okay to seek further support, you don’t have to manage it alone.

If you’re concerned about the amount or quality of sleep you’re getting, or the impact it’s having on other areas of your life, you should speak to your GP. They can help you explore possible causes and offer further advice or support. If you’d like guidance on how to start that conversation, you can find helpful information on the Mental Health Foundation website.