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some as sleep hygiene) to gradually improve sleep routines. As such, various behavioural and psychological tips can help people to adapt their habits, leading to better night time routines; improved sleep patterns; and improved sleep quality. Many of the suggestions below focus on fostering good habits, such as: The table below gives an indication of the amount of sleep your child needs on a regular basis to keep them healthy. Your child's age. Recommended sleep time in 24 hours. Infants 4 to 12 months. 12 to 16 hours including naps. Children 1 to 2 years. 11 to 14 hours including naps. Children 3 to 5 years. 10 to 13 hours including naps. Sleep is not like a light bulb which is either on or off, but has different stages, varying from light to deep sleep. At least four different types or stages of sleep have been identified. Broadly, sleep is divided into what is called Rapid Eye Movement (REM) and non-REM (NREM) sleep. REM sleep occurs several times Try to go to bed at the same time each day. This should be the same at weekends as well as on school nights. Have a warm bath or shower before bed to relax you. You could also have a milky drink as this could help you sleep. Don't watch the television or use your phone or tablet before bed. The light they give off can wake up your brain. Free with referral from the NHS. Sleepstation is a 6-week online course for people who struggle to fall asleep or stay asleep through the night. The course is tailored to your needs, using the information you provide, and gives you access to a team of sleep experts who will offer helpful advice and support throughout 3. Headspace Sleepcasts Sleep Hygiene: Basic Guidelines What is a good sleep environment? • Dark. Avoid lights, including night-lights. Keep the windows covered with blinds or curtains. • Cool. Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. • Quiet. Falling asleep and staying asleep is much easier if your The Guidelines Morning Day Evening Night Keep a regular sleep/wake schedule Keeping regular hours helps the body's sleep system stay in harmony and promotes feelings of sleepiness and drowsiness when your body is ready for sleep. Therefore, where possible, wake up at the same time each morning and go to bed at the same time every night. Work through a self-help guide that uses cognitive behavioural therapy (CBT) and expert advice to manage sleep problems. Skip to main content Skip to screen reader Click here to toggle the visibility of the search bar. The Good Sleep Guide Establish a regular sleep pattern Set the alarm for the same time every morning for seven days a week, at least until your sleep pattern settles down. Get up at the same time every day, even if you did not fall asleep until late. Do not sleep during the day. During the evening Our sleep disorders centre provides a service for a range of sleep disorders including: sleep apnoea; restless legs syndrome and periodic limb movement disorder; unwanted behaviours at night (parasomnias), such as: sleepwalking; REM sleep behaviour disorder; nightmare disorder; nocturnal epilepsy; causes of extreme sleepiness, such as: narcolepsy Sleep problems are fairly common. In fact, one in four people experience sleep difficulties, whi