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)
Sessions: 0
Minutes: 0
Last used: —
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Sleep Tools
Stimulus Control Checklist
- Out of bed if not asleep within ~20 min.
- Bed only for sleep & sex; do wind‑down elsewhere.
- Wake time fixed daily; light early.
Sleep Window Helper
Enter your average actual sleep over the last week (hours) and set your time‑in‑bed to match (≥6h).
Wind‑down Breathing
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.