Getting a good night’s sleep has many benefits for your health and wellbeing – it helps to lower stress, improve concentration and reduce the risk of many medical conditions, including heart disease and diabetes.
Whether you can’t get to sleep, wake up in the early hours or have bad dreams, there are lots of things you can do to improve your sleep.
Sleep Quiz and self assessment
Take the sleep quiz to get recommendations for NHS-approved apps. You can also use our free clinically-validated self-assessment tool to assess your sleep anonymously – it only takes 20 minutes to complete and will provide you with a guiding diagnosis, helpful resources and, if necessary, relevant treatment options.
Apps for getting better sleep
Here are a selection of apps to improve your sleep:
Sleepio is a digital sleep-improvement programme featuring cognitive behavioural therapy techniques developed by sleep scientist Colin Espie and ex-insomnia sufferer Peter Hames.
- Be Mindful (free)
A clinically proven online mindfulness course approved by the NHS, Be Mindful helps you to get better sleep through mindfulness-based cognitive therapy (MBCT).
Meditainment uses established guided meditation and visualisation techniques, leading you on imaginative journeys to dreamlike destinations to explore and reflect on a range of wellbeing topics.
- tomo (free)
tomo is expertly designed to support you with many of life's obstacles, including poor sleep. The app combines digital peer support with the best of social media and proven therapeutic techniques.
- Twilight (free)
An app that filters out your phone's harsh blue light to reduce eye strain and help you sleep better.
Listen to “Rainyday Antiques” sleepcast for a short wind down and transport yourself to an antiques shop on a rainy night.
Help yourself unwind with a quick yoga practice. The Downdog basic plan is free for all to use.
Social Media To Follow
- An NHS self help guide to sleep problems
- Sleepstation: How to get good sleep, even if you’re a shift worker
- Why We Sleep: The New Science of Sleep and Dreams by Matthew Walker
- Better Sleep Darebee Yoga Workout
Sleep Charity Sleep Hub provide advice and support to empower the nation to sleep better. Advice is also available on how to improve sleep as a shift worker.
Advice about sleep and Covid-19
If coronavirus is affecting your sleep, we recommend the following articles and podcast. You can find lots more information in our COVID-19 advice hub.