Practical steps for if you can’t sleep or keep waking up at night

Do you regularly find you can’t sleep when you try to switch off at night? Or are you frequently waking up in the middle of the night and then struggling to get back to sleep? Not getting enough sleep can leave you feeling drained, frustrated and more emotional than normal. The good news is that help is available for sleep difficulties, and it’s available free of charge through TALKWORKS.

In this article, we’ll explore some of the questions lots of people ask us when they are struggling to get a good night’s sleep. We’ll then provide some suggestions to help you to sleep better and how TALKWORKS can help to improve your sleep.

“I can’t fall asleep… Why can’t I get to sleep?” 

If you struggle to fall asleep once you’ve switched off the light, here are some top tips from different sources that can help you get to sleep:

• Try keeping a sleep diary. Note the times you go to bed, wake up, naps, caffeine and how refreshed you feel. A diary helps spot patterns to change. Many NHS and local leaflets recommend this as a first step. (nhs.uk)
• Try a short wind-down routine: Consider trialling a ‘wind-down’ route. Around 30–60 minutes before bed, try some low-stimulation activities that help you to relax (e.g. a warm shower, light reading or some breathing exercises). (nhs.uk)
• Limit caffeine and heavy meals late in the day: Try not to have caffeine late in the day if you are struggling to sleep. It’s best to try and reduce your intake from after midday as this may impact on your sleep. It’s also recommended to avoid eating heavy meals close to bedtime. (Plymouth Hospitals NHS)
• Try not to nap in the day. People who are experiencing insomnia may find themselves wanting to nap due to lack of sleep. Try not to nap in the daytime as this can prevent you from sleeping well at night. (NHS)

“What should I do if I keep waking up in the night?”

If you wake up in the night (and can’t get back to sleep), here are some other suggestions that you can try:

• Try not to look at a screen. Smart phones / tablets emit a blue light, which suppresses the sleep hormone melatonin, which can prevent you from getting back to sleep. (British Heart Foundation)
• Get up if you can’t sleep after 20-30 minutes. Rather than putting pressure on yourself and trying to make yourself stay asleep, try reading or listening to calming music outside your bedroom, then return to bed when you feel more tired. (nhs.uk)
• Don’t watch the clock: Clock-watching can make you feel more pressurised to get to sleep quickly which won’t make you relaxed. Try turning your clock away from you and see if this helps. (British Heart Foundation)

How can TALKWORKS help to improve my sleep?

TALKWORKS is Devon’s NHS talking therapies service which is open to adults (age 18+) living in Devon (outside Plymouth*). We offer free, confidential support and deliver evidence-based treatments that help with insomnia and sleep problems. This includes one-to-one therapy with an NHS therapist (available face-to-face, over the phone or by video call), wellbeing workshops, interactive group courses and online self-help. If your sleep difficulties are linked to anxiety, stress or low mood, we can work with you so that you can learn how to manage these difficulties and improve your mental and physical wellbeing. Read Peter's story to see how TALKWORKS helped him to sleep better at night.

How can I access TALKWORKS?

• Self-refer online via our self-referral page
• Call us on 0300 555 3344 (Mon–Fri, 09:00–16:45).
• Speak to your GP first and ask them to make a referral on your behalf

We aim to see anyone who self-refers within six weeks after receiving their referral. At present, our waiting times for an initial appointment are much shorter. During your first appointment, you will be able to discuss your difficulties with your therapist and agree a treatment plan going forward if TALKWORKS is the best placed service to help.

*If you live in Plymouth and would like to access support, please contact Plymouth Options by visiting their website or by calling the team on 01752 435502.