World Sleep Day 2025: Top tips from TALKWORKS for improving sleep

World Sleep Day, taking place on Friday 14 March, helps to raise awareness about the importance of getting a good night’s sleep. Sleep difficulties can have a big impact on our mental and physical wellbeing. When we’re struggling to sleep we may find that our mood is affected or we may struggle to concentrate when completing everyday tasks. In our blog, we’ll explore some different techniques to help you switch off at night and will look at how a service like TALKWORKS can help to improve your sleep.

What can I do to get a better night’s sleep?

There a number of small changes that you can make to your daily life and routine which can help you to improve sleep. These include:

1. Create a bedtime routine. Stop scrolling on your phone before bed and opt for reading or listening to calming music instead. Screens and bright light can have a negative impact on sleep, so try and limit the amount of time you spend on your phone before bed if you can.
2. Make sure you’re in a quiet and relaxing environment. If you are disturbed by noise or bright light, it can be hard to get to sleep, so it could be worth trialling wearing a sleeping mask or earplugs if either of these impact you. If your pillows are uncomfortable or your duvet feels too heavy, it might be worth investing in new bedding to maximise comfort and relaxation.
3. Exercising to help reduce stress and improve your wellbeing. Exercise has a number of physical health benefits but it can also help to clear your mind and improve your emotional health. According to the UK Chief Medical Officers' report, adults should aim to do 150 minutes of exercise per week, which can be carried out over a mix of different activities including walking, running and team sports. It’s best to exercise in the day rather than evening so that your body can rest and recover before bed.
4. Eating a healthy and balanced diet. A poor diet can lead to weight gain and health difficulties which can in turn impact our sleep. Try not to eat large meals before bed and try to avoid caffeine, alcohol and nicotine late in the evening.
5. Exploring mindfulness and meditation techniques. Trying a relaxation method like mindfulness can be beneficial to sleep as it can help to calm both your body and mind. Every mind matters has a selection of meditation techniques that you can try, including breathing exercises and muscle relaxation, if you are struggling to switch off at night.

I’m still struggling to sleep, is there any further support I can access?

If your sleep difficulties are persistent and are impacting your day-to-day life, it could be worth speaking to your GP and exploring the options that are available to you. Your GP may advise trying sleeping tablets or medication to help improve your sleep, or they may suggest speaking to an NHS talking therapies service.

TALKWORKS is Devon’s NHS talking therapies service, open to adults, (age 18+ living in Devon excluding Plymouth which is covered by Plymouth Options) and is available free of charge. Our local therapists and counsellors can offer face-to-face therapy at our bases across Devon, and are trained to help you develop strategies and techniques which will help you to improve sleep. If you would prefer to access help from the comfort of your own home, therapy can also be delivered over the phone or by video call. We also offer a sleep workshop which explores the science of sleep and looks at evidence-based ways of getting a better night’s sleep, and online self-help which is accessible 24 hours a day, 7 days a week. You can self-refer to TALKWORKS without needing to see a GP by completing our online self-referral form or by calling the team on 0300 555 3344.