Sleep and your physical health

It’s really important to get a good night’s sleep. Sleep plays an important role in your physical and mental health. A good amount of sleep would be 7 hours or more, having a lot more or a lot less than this can be equally bad for you.

It’s not always easy to get this amount but there are ways to help you get into a routine.

What if I am having trouble sleeping?

Here are some things you can do to help you with your sleep:

  • If you are anxious or having trouble sleeping, there are breathing exercises that can help. Learn more in this video:

  • Insomnia means you regularly have problems sleeping. Insomnia can be caused by many things including poor mental health. Learn more about how to help your sleep: Sleep problems - a guide for young people 
  • Make a sleep diary. This can track your triggers and reasons for why you might not be sleeping. 

What can I do to get into a good routine?

  • Try relaxing without your phone. Try to get off your phone and instead try reading a book, writing or listening to music to help you get to sleep.
  • Try a blue light filter. If you do use your phone right up until you sleep, make sure you are using a blue light filter. It’s a lot less harsh for your eyes!
  • Relax before bedtime. Having a good, relaxing and consistent bedtime routine can help get your body and brain ready for sleep. Trying to go to bed at similar times is good to get into a routine. Reading a good book in bed to help you unwind, or listen to calming music.
  • Wrap yourself up. Having a soft blanket on top of your mattress can help you relax. Being wrapped up in a blanket or duvet can help with sensory issues.
  • Give yourself some time. Give yourself some time to wind down before bed. Try to do something relaxing to make yourself tired.
  • Go to bed and get up at similar times each day. Yes we know, not always easy but one of the best ways to get a good-quality night’s sleep every night is to keep bedtime and wake-up times on week days and weekends at around the same time. This helps your body clock get into a regular rhythm.

If you find yourself worrying before you sleep, or waking up with worries at night, write them down. These can then be looked at the next day. Talking about your worries can also help. You may find the Mental and emotional health support page helpful.

Where to get help

Children Looked After Health Team - phone or text us for confidential advice Mon-Fri 9am-4pm: Sally-Ann Harrison - 07392 109890 or Lianne Lewis – 07976 158224