Sleep hygiene

Tony advises how you can improve your sleep hygiene

What Tony recommends


  • have a relaxing bath or shower before bed
  • empty your mind by writing your thoughts down
  • try meditation or mindfulness


  • do not have spicy meals before bed
  • do not drink alcohol close to going to bed

Find support for sleep problems

The sleep problems and insomnia self-help guide helps explore what may be affecting your sleep. This may take around 30 to 40 minutes to work through.

Contact your GP practice if:

  • you want to speak to someone about your mental health

If you need urgent help, phone 111 and choose the mental health option to speak to the mental health hub.

In an emergency phone 999. 

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