Sleep

Sleep is an essential part of our lives and sleeping well is necessary as it plays such an important role in helping our brains and bodies recover from all we have done that day. Lack of sleep can contribute to increased behaviour difficulties, reduced concentration, and irritability Sleep is a basic need for everyone.

Struggling with sleep can be different for everyone. Some problems you might experience are:

  • Finding it hard to fall asleep or stay asleep, like waking up earlier than you wanted to
  • Having specific things disturb your sleep such as nightmares or memories
  • Finding it hard to wake up, get out of bed or stay awake during the day
  • Sleeping so much that it affects your daily life

If you’re struggling with poor sleep, you might find that you:

  • Struggle to cope with your emotions. For example, you may get annoyed easily, or angry. You might also feel overwhelmed and find yourself more worried about certain things
  • Feel like you have no energy. This might make it harder for you to concentrate at school or work, or do things you normally enjoy doing
  • Struggle with your mental health or feel like symptoms of a mental health problem are becoming more difficult to handle
  • Feel physically unwell such as having headaches or stomach pain
  • Struggle with friendships and relationships, like arguing more with people you’re close to

How can I help myself?

If you find it difficult to sleep through the night, you might worry about falling back to sleep. This is a normal feeling, so just remind yourself it is okay. Just lying in bed is a restful experience for your body and mind, even if you aren’t asleep.

Here are some tips that might also help:

  • Take a break from trying to sleep – If you have been awake for a long time and can’t get back to sleep, it can be helpful to do something else like reading. Then you can try again afterwards.
  • Do breathing exercises – If your mind is busy, you might find these helpful. Try taking slow deep breaths and an example is to breath in for 4 counts, and then breathe out for 6.
  • Create a routine – Going to bed and getting up at the same time can help you get to sleep more easily. If this is not always possible, try set a routine you can complete before going to bed to get your mind and body ready. For example:
    1. Put your phone away before you get into bed.
    2. Journal or read whilst you are in bed. Some people may want to go on their phone if they find this helps to calm them.
    3. Try some breathing exercises before you go to sleep.
  • Make yourself more comfortable – If you have the ability to, change the temperature of the room as some find it easier to sleep in a cooler room; wear earplugs or an eye mask; use black out blinds; listen to relaxing music and if you’re using your hone, use ‘night mode’.
  • Look after your wellbeing – Looking after yourself in the daytime can help you with getting good rest at night. Having a balanced diet, getting enough exercise and getting outside can change how we feel and sleep. You might want to see if these things affect your sleep, but it’s okay if different things work for you. 

Sleep disorders and treatments:

If your sleep problems continue for a long time, the things you try at home are not helping, or if you are worried about an emotional or physical problem, you should speak to a GP. It may be that you have a sleep disorder that you need treatment for. Severe sleep problems can also be a sign of a mental health condition, such as depression or attention deficit hyperactivity disorder (ADHD).

Where can I receive support outside of college?

Mind – Can provide information and tips on sleep.

Samaritans – offers support 24/7, call the helpline on 116 123.

Headspace App – An app that teaches meditation and mindfulness skills.

Apple app: https://apps.apple.com/ie/app/headspace-meditation-sleep/id493145008

Google play: https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en_IE