The NHS offers a free six-week email programme designed to help people improve their sleep. The programme, available through the NHS Better Health website, provides practical tips on how to fall asleep faster and sleep better.
What the programme includes
The NHS explains that many people have problems with sleep at some point, and making small changes to habits and routines can make a real difference. This is sometimes called sleep hygiene. Tips include keeping a regular sleep routine and making your bedroom comfortable for sleep.
To sign up, all you need to do is share your first name and an email address, and complete a short questionnaire. The questions ask how well you sleep, if you work shifts, and if you care for any children or adults. The NHS says the programme is designed to 'help you drift off and stay asleep.'
Understanding insomnia
When you regularly have problems sleeping, it is called insomnia. The NHS website explains that insomnia lasting less than three months is short-term insomnia, while insomnia lasting three months or longer is long-term insomnia.
Typically, adults need seven to nine hours of sleep every night. Children need nine to thirteen hours, while toddlers and babies need twelve to seventeen hours. If changing your sleeping habits has not helped, you've struggled with sleep for months, or your insomnia is affecting your daily life, it is advised to see a GP.
Advice for better sleep
The NHS says you can help treat insomnia by waking up and getting out of bed at the same time every day, relaxing for at least one hour before bed, exercising regularly in the day, limiting alcohol, and making sure your bedroom is dark. It's also advised to avoid smoking or drinking tea, alcohol, and coffee at least six hours before you go to bed.
If you need to see a GP, they can help find the best treatment for you. This could include cognitive behavioural therapy. The NHS says sleeping pills are rarely prescribed, and if they are required, they are only prescribed for a few days.
