Problems seem bigger and harder to deal with when you’re tired, so getting a good night’s sleep is essential in helping you overcome the challenges you’re facing.

Most adults need between 7 and 9 hours' sleep a night.

There are a lot of reasons you may not be sleeping well.

You might be lying in bed worrying, or have developed some bad habits like having too much caffeine late in the day or late-night screentime.

The first step to improving your sleep is to identify why you’re not sleeping well.

Keeping a sleep diary for a week or two can help you identify the reason for bad sleep and what you need to change.

Just before going to bed, record the activities of the day and evening, and anything you ate or drank in the hours before going to bed. You may be able to see a pattern.

Self help    

There are specific factors that affect sleep quality. Some simple changes can help you to get the best possible sleep: 

  • Listen to your body clock.
  • Make sure your bedroom is restful and comfortable.
  • Avoid cigarettes, alcohol or sleeping pills.
  • Avoid using electronic devices within an hour of going to bed.
  • Exercise regularly, but not within two hours of going to bed.
  • Relax your mind – learn to meditate. 

Use the Healthy Sleeping tool and answer questions about your typical sleeping behaviours.

The tool offers tailored advice and tips to improve your sleep and optimise your mental and physical functioning.

This tool is available on the High Res app.

Getting help    

If you’ve tried the strategies above but you still can't sleep, you might benefit from additional support.

A GP is always a good place to start when trying to overcome sleep problems. They can help you to understand your particular problem with sleep and refer you to an appropriate specialist for further assessment if necessary.