Good to Talk · Things you can do yourself · Free. Always.
Give sleep a fighting chance
Self-help is not the right tool for an emergency. If you or someone else is in danger, call 999 or go to A&E. If you need urgent mental-health help but it is not an emergency, use NHS 111 online or call 111 and select the mental-health option.
When sleep goes wrong, desperation can make bedtime feel like an exam you keep failing.
Anchor wake time first
A reasonably consistent wake time can help stabilise the rhythm of the day. Avoid trying to compensate for every bad night by moving the entire schedule around.
Build a runway
Create some separation between stimulation/work and bed. Dim things down, stop solving tomorrow at midnight and use a repeatable wind-down routine.
Know when to investigate
Persistent insomnia, severe daytime sleepiness, possible sleep apnoea, restless legs or other ongoing symptoms need proper assessment. Mental health can affect sleep, but it is not the only cause.
Self-help doesn't mean alone
Good to Talk home · When to get help · When self-help isn't enough
Sources & further reading
- NHS Every Mind Matters — mental wellbeing tips
- NHS Every Mind Matters — mental health issues
- NHS — self-help
Self-help can support mental wellbeing, but it is not a substitute for professional assessment or treatment when those are needed.