Better Sleep

Most of us have trouble sleeping at some point in our lives, particularly if we’re under stress. Sometimes sleep difficulties are the result of other problems and sometimes they are a problem in their own right. The most common sleep problem is trouble getting to sleep, but you can also have difficulty with staying asleep, waking too early, or poor quality sleep. If you’ve been troubled by any of these for more than a month or if you can’t get a good night’s sleep without sleeping pills, you may have a problem called insomnia.

Better Sleep is associated with:

Alcohol/Substance Issues, Chronic Pain, Dealing with Stress, Improving Your Mood, Loss and Bereavement, Trauma, Working with Your Worries

Learn

Tell me more

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An Overview of Sleep

The amount of sleep required by each person varies. On average, people sleep between 7-9 hours a night, depending on a variety of things. Some people can function well with only 5-6 hours of sleep a night, whereas others may need up to 10 hours. It’s important that you find your own level.

A man lying sleeping on a bed with a dog lying beside him

What Causes Sleep Problems

All sorts of things can disrupt our sleep. Stress and strain can lead to sleep problems in the short term, but your sleep should go back to normal once the stress has resolved. If you’re continuing to have difficulty sleeping, this is usually because bad sleeping habits have developed, or worries about sleeping have started to take over.

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Understanding the Sleep Cycle

Sleep is vital for our minds and bodies. While we sleep, our brains process memories and sort out things that have happened in the day. Sleep also gives our muscles much needed rest and helps our bodies restore, heal and grow. The harder our bodies work, the more rest they need.

Coping with Changes

We all experience changes in our lives. Learn about how change can affect our wellbeing.

Self-Assess

Tools for self-assessing

Do you have trouble sleeping?

If you think you’re not getting enough sleep, have trouble getting to sleep or staying asleep, or frequently feel tired during the day, then there are things you can do to help improve your sleep.

Do you recognise any of the common experiences described below?

How your body might feel

Tired/exhausted
Restless
Lacking energy
Weak/heavy – as if you can’t get out of bed
Difficulty concentrating

Thoughts you might have

“I’m never going to get enough sleep.”
“I’m going to have a terrible day tomorrow.”
“I’ll be awake all night.”
“I’ll fall asleep at work and get in trouble.”

Feelings you might have

So tired it makes you feel upset or depressed
Tense or stressed
Irritable or short-tempered
Angry or impatient
Worried
Unmotivated
Not wanting to spend time with friends or family

Things you might do

Turn day into night
Try to catch up on sleep during the day
Watch TV or use your phone in bed to pass the time
Lie awake in bed at night
Check the time a lot during the night
Smoke (cannabis or nicotine) hoping it will help you relax
Drink alcohol hoping it will help you sleep

If any of these sound familiar, you can find out more about sleep in the ‘Learn’ section above.

Manage

Ways to manage

Sleepio

Sleepio is a 6 week online program designed by sleep experts and based on cognitive and behavioural techniques.

Close up of an alarm clock on a bedside table

Resources for Better Sleep

A list of resources to help you get better sleep: apps, websites, blogs, worksheets and books.

Insomnia

This booklet covers a wide range of topics related to sleep problems. Some of these sections will be relevant to you, but there may also be parts which are not. There are various tasks throughout this booklet to help you identify your sleep problems, and to help you learn new ways of dealing with them.

A young female holing her hands to her face, looking thoughtful or pensive

Sleep Problems and Insomnia Self-Help Guide

A self-help guide for coping with bereavement and grief that uses cognitive behavioural therapy – CBT.

Tips on Managing Change in Our Lives

We all have to cope and manage with change in our lives for lots of reasons. Here are some tips and thoughts on navigating through a period of change.

Female sleeping, image of a head on a pillow

CBT for Sleep Difficulties

CBT for Insomnia is an evidence based set of interventions effective in the treatment of Insomnia and sleep problems. This workbook can be used either alone or with the support of your Psychological Wellbeing Practitioner.

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Keep an Activity Record

A table you can use to schedule your daily activities and plan your week.

Activities You Can Try at Home

Increasing your activity levels can help improve your mood.

Managing Low Mood – Self Help Guide

If you are in need of some support, this self-help book prepared by Wellbeing-Glasgow covers a wide range of topics related to low mood and depression.

Relaxation

If you feel tense a lot of the time, you can try learning some relaxation skills, as these should be helpful.

Computerised Cognitive Behavioural Therapy

Cognitive Behavioural Therapy – CBT – is a psychological therapy based on the relationships between what we think, what we do and how we feel. CBT teaches you how to recognise and tackle problems in the here and now, rather than in the past.

Support

Local support and resources

With support from the people in your life and with some help from the resources on this website, you should find that your sleep improves on its own over time.

However, if your sleep doesn’t improve or if you’re having difficulties with your mental health and need further support, please get in touch with your GP in the first instance.

The following organisations may also be helpful:

iThrive (previously Edspace): an online space for mental health and wellbeing in Edinburgh.
The Silverline: a free confidential helpline providing information, friendship and advice for older people. Phone: 0800 470 80 90 (free to call, open 24/7, 365 days per year).
Breathing Space: free and confidential phone service if you are feeling low, anxious or depressed. Phone: 0800 83 85 87 (free to call, Mon-Thur 6pm-2am; Friday-Mon 6pm-6am).
The Samaritans: emotional support for anyone in emotional distress. Phone: 116 123 (free to call, open 24/7, 365 days per year).
SAMH: offers support and information about mental health problems. Phone: 0344 800 0550.
Managing loneliness

Domestic Abuse Support

National Domestic Abuse helpline: 0808 200 246 (free to call, open 24/7).
Scottish Woman’s Aid: Tel 0800 027 1234
Abused Men In Scotland (AMIS): Tel 0808 800 0024 (free to call, open Mon-Fri 9am-4pm).

The Wellbeing Lothian website has been developed to provide information, self-help resources and links to help you manage your mental health and wellbeing.

We want to help you make changes in your own lives and point you in a direction to start doing so. This is Wellbeing Lothian’s aim.

Learn More about Wellbeing Lothian

This website is not intended in any way to replace the advice of a clinician. Specific advice should be sought in specific situations from a properly qualified health worker.

CONTACT US

If you have any questions about our website or are having difficulty finding something in particular, please fill in a few details below and we’ll get back to you as soon as we can.

OUR PARTNERS

Edinburgh Health & Social Care Partnership
Midlothian Health & Social Care Partnership
East Lothian Health & Social Care Partnership
West Lothian Health & Social Care Partnership

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