Sleep: Adequate quantity and quality of sleep are essential for physical and mental wellbeing. It is recommended that adults obtain 7-9 hours sleep per night- unfortunately up to one third of adults in the UK receive less than six hours of sleep per night.

Your sleep can be improved by: having a consistent bed time and getting up time; getting outside and seeing natural day light within the first two hours waking (this is even more important in the dark winter months and cloudy/rainy days); getting 20-30 minutes of exercise most days (avoid vigorous exercise in the two hours before bed); avoiding caffeine 8-10 hours before bed (including tea (even green tea) and fizzy drinks); turning the lights down and screens off 90 minutes before bed and having a warm shower or bath 1-2 hours before bed. Ensure that there is no TV or visible clocks in your bedroom.

If your are still struggling with sleep despite following this advice you may find the following links helpful:

https://patient.info/mental-health/insomnia-poor-sleep

https://www.lanarkshiremindmatters.scot.nhs.uk/how-we-can-help-you/daylight-and-sleepio-courses/

BBC Radio 4 - Just One Thing - with Michael Mosley, Sleep Well - with Michael Mosley, Sleep Well - Episode 1: Breathe

Book/audiobook: Overcoming Insomnia and Sleep Problems by Colin A. Espie
Author- Prof Espie also created the Sleepio program above. He is Glaswegian, worked at The University of Glasgow for many years and is now Professor of Sleep Medicine at the University of Oxford.