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Sleep & Routines

Tips for better sleep and establishing helpful daily routines.

Understanding sleep & routines

Good sleep is essential for mental and physical health, especially for young people. Poor sleep can affect mood, concentration, and behaviour. Many young people struggle with sleep due to screen use, irregular routines, stress, or anxiety.

Coping Strategies

  • 1

    Create a consistent bedtime routine - start winding down 30-60 minutes before bed

  • 2

    Limit screens for at least an hour before sleep, or use night mode settings

  • 3

    Keep your bedroom cool, dark, and quiet - use it mainly for sleep, not screens

When to Seek Professional Help

  • Sleep problems have lasted for several weeks

  • Lack of sleep is affecting school, mood, or daily functioning

  • You have racing thoughts or anxiety that keeps you awake

  • You experience nightmares or night terrors regularly

Helpful Resources

These organisations provide additional information and support:

  • Sleep Foundation

    Evidence-based information about sleep

  • YoungMinds

    Information and support for young people's mental health

  • NHS - Sleep tips for teenagers

    NHS guidance on teenage sleep

Need support?

If you need professional support, learn about making a referral to our services.

Learn about referrals