Quick Starter: Sleep / Insomnia
Educational information only — not a diagnosis or medical advice.
What it is
Persistent difficulties with falling asleep, staying asleep, or unrefreshing sleep that impacts daytime functioning.
Possible signs
- Taking a long time to fall asleep
- Waking often or too early; unrefreshing sleep
- Daytime sleepiness or irritability
- Worry about sleep that makes it worse
Trusted resources
Use this site for Sleep / Insomnia
- Try 4-7-8 in bed to cue the relaxation response.
- If you cannot sleep, do a gentle 2–3 minute breathing set, then reset.
- Keep lights low; avoid screens; let breath be slow and quiet.
Progress (local only)
Sleep — CBT‑i Basics
CBT‑i principles in small steps: regular wake, stimulus control and a realistic sleep window. Educational only; not medical advice.
Wind‑down: out‑longer‑than‑in
Stimulus control (core rules)
- Bed = sleep & sex only. If awake > 20 min, get up to a low‑light activity.
- Same wake time daily (±30 min). Avoid long naps.
- Light in the morning; quiet, cool, dark bedroom.
Sleep window (gentle)
Average your actual sleep time last week; make time‑in‑bed ≈ that number (≥6h). Adjust by ±15 min every few days as sleep improves.
Evidence & UK resources
- NHS Inform — Sleep problems & insomnia guide
- NICE — Sleepio recommended for insomnia (MTG70)
- NHS — CBT (overview)
- BNSSG ICB — Insomnia: CBT‑i overview
Emergency & urgent help (UK)
If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.