Keep a regular time
Try to wake at a similar time each day, including after a poor night.
Mind Matters Youth Resource Hub
Sleep and Mental Wellbeing
Understand how sleep affects mood, concentration and stress, and build a realistic sleep routine.
Why sleep matters
Sleep supports attention, learning, emotional regulation and physical recovery. A difficult night can happen to anyone, but ongoing sleep problems can make stress, worry and low mood harder to manage.
Build a realistic routine
Create a wind-down period
Use quieter activities before bed and reduce intense study, arguments and distressing content.
Manage screens and caffeine
Reduce bright screens near bedtime and avoid tea, coffee or energy drinks late in the day.
Use the bed for sleep
If possible, keep studying and scrolling away from the place where you sleep.
When sleep will not come
- Use slow breathing rather than forcing sleep.
- Write down tomorrow's tasks so the mind does not need to hold them.
- If you remain awake for a long time, move to a safe, quiet activity and return when sleepy.
- Avoid taking another person's medicine or using substances to make yourself sleep.
Seek professional advice when
Sleep problems continue for several weeks, seriously affect daily functioning, involve loud snoring or breathing pauses, begin after a medicine or substance, or occur with major changes in mood, energy or safety.