Download the pdf of the HYCS pocket guide 'Sleep Matters' here.

Sleep is essential for our mental wellbeing – check out your sleep habits and follow these handy tips to help boost your sleep quality:

Create a sleep-friendly space
Make sure your room is quiet, cool, comfy, darkened and uncluttered.  

Ditch the devices 1 hour before bed
Switch off gadgets – phones, laptops, tv’s, they interrupt your sleep hormones and keep your mind revved up. 

Wind down sleep routine
Create your own relaxing and regular sleep routine ie gentle music, bath, a good book… whatever feels right for you.

Keep it calm
Avoid heated late night discussions and instead try out meditation, guided meditation or relaxation exercises to quieten the mind. 

Cut out the caffeine
Avoid caffeinated drinks (tea/coffee/fizzy drinks) 4-6 hours before bed and opt for decaff’ options such as a milky drink instead.

Avoid clock-watching
Clock-watching will just wind you up. Instead....

Take a ‘time out’
If you can’t sleep, take a time out – get out of bed do something else then try again later.

Relax, rest and digest
Avoid strenuous exercise or eating heavy meals before bed.

Bedside jotter
Leave a notepad by your bed – jot down worrying thoughts, then close the book until morning. 

Power naps
If you need to nap, keep it brief and stick to short (daytime) naps of about 20 mins. 

And breathe...
And finally, as you settle down to sleep, take a few calm, restful breaths…. and…..           ZZZZZZZZZZzzzzz

Need help?
HYCS - 020 8568 1818
For free, confidential 1-2-1 counselling support if you are 11-25 and live, work or study in Hounslow Borough. 

Helpline support 24/7
Childline - 0800 1111 (24hr)
Samaritans - 116 123 (24hr)
YoungMinds Crisis Messenger - Text YM to 85258 24/7 support

Other Sources of Support:
A free mindfulness and meditation app/website.  

Headspace App
Guided meditations for all levels to relieve anxiety.

Pzizz App
Helps you to beat sleeping difficulties, reduce stress and relax.

Sleep Council
4pm - 6pm Mon’ to Friday
The Sleep Council aims to raise awareness of the importance of a good night’s sleep to health and wellbeing and provides helpful advice and tips on how to improve sleep quality and create the perfect sleep environment. 

No Panic: Youth Helpline for 13-20 year olds - 0330 606 1174 or call recorded relaxation message for panic – 01952 680835 – 24 hours