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Page 1: How to get a good night’s sleep - cpb-eu-w2.wpmucdn.com€¦ · intended). You need to try and develop a good sleep hygiene routine – little changes to try and improve your overall

How to get a good night’s sleep

Virtual self-help guide

Page 2: How to get a good night’s sleep - cpb-eu-w2.wpmucdn.com€¦ · intended). You need to try and develop a good sleep hygiene routine – little changes to try and improve your overall

Sleep has a very big impact on our wellbeing. When we have too little sleep, or an irregular sleeping pattern, it can negatively affect our concentration, focus and memory. If you are tired or have been deprived of sleep, it is much harder for you to solve problems, link ideas together, and you can often feel quite down in the dumps as well.

But whBut what can you do to help? Unfortunately your sleep is very unlikely to just improve overnight (pun denitely

intended). You need to try and develop a good sleep hygiene routine – little changes to try and improve your overall

quality of sleep.

Over the next few pages will be some useful tips, suggestions and suggestions and resources on ways to get a better night’s sleep but remember, it can take a few weeks to get into a

new routine.

Page 3: How to get a good night’s sleep - cpb-eu-w2.wpmucdn.com€¦ · intended). You need to try and develop a good sleep hygiene routine – little changes to try and improve your overall

Page 4: How to get a good night’s sleep - cpb-eu-w2.wpmucdn.com€¦ · intended). You need to try and develop a good sleep hygiene routine – little changes to try and improve your overall

Page 5: How to get a good night’s sleep - cpb-eu-w2.wpmucdn.com€¦ · intended). You need to try and develop a good sleep hygiene routine – little changes to try and improve your overall

Sleep Diary

Page 6: How to get a good night’s sleep - cpb-eu-w2.wpmucdn.com€¦ · intended). You need to try and develop a good sleep hygiene routine – little changes to try and improve your overall

Useful Resources

This YouTube video by watchwellcast explores some of the effects poor sleep can have on you both physically and mentally, and also offers some

useful tips on how to get better sleep.

Click HERE to complete the NHS ‘Sleep Self-Assessment tool’

Click HERE to read the MIND guide on ‘How to Cope with Sleep Problems’

Page 7: How to get a good night’s sleep - cpb-eu-w2.wpmucdn.com€¦ · intended). You need to try and develop a good sleep hygiene routine – little changes to try and improve your overall

Useful Apps(Free apps with optional in-app purchases)

Calm – Relax with Calm, a simple mindfulness meditation app that can help bring more clarity and peace of mind into your life. Available on

iOS and Android.

Headspace – Meditation made simple. Guided meditations suitable for all levels. Meditation can help improve your focus, exercise mindful awareness, relieve anxiety and reduce stress.

Available on iOS and Android.

Alarmy: Sleep If You Can – This app is an alarm app for students which requires users to

complete small tasks (such as taking a photo of something specic or shaking the phone up and down a number of times) before the alarm turns itself off. Available on iOS and Android.

Pzizz (free) - combination of music, sound effects and voice-over tracks. Featuring original compositions, binaural beats, and neuro linguistic programming techniques, Pzizz creates an unlimited variety of personalised soundscapes to promote relaxation,

ppower-napping and better sleep. Available on iOS and Android.

Page 8: How to get a good night’s sleep - cpb-eu-w2.wpmucdn.com€¦ · intended). You need to try and develop a good sleep hygiene routine – little changes to try and improve your overall

Monday-Friday between 12-2pmThursday (term-time) between 5-7pm

Drop-in:

Tel: 01522 886400Email: [email protected]

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