Learning to sleep, a message of hope for the sleep challenged

Earlier this year, I underwent 7 weeks of a Cognitive Behavioural Therapy (CBT) online programme with Sleepstation.org. Although everybody is different I thought I'd report on some of the important things I learnt.

Get up at the same time every day, yes even at week-ends. (After 2 months I became a little more relaxed about it but still aim for a regular time with the odd half to one hour lie in.)

Go straight to bed to sleep only when your eyes struggle to stay open, having avoided watching screens for a while before. I try to avoid really bright lights too. No reading, puzzles or 'technology' in the bedroom.

Learn to relax, I can recommend the wellbeing podcasts on www.mentalhealth.org, and put together a gentle and enjoyable bedtime routine. I find doing even a bit of my routine is helpful if I've been out or busy.

An eyemask is brilliant to keep the room dark and earplugs keep things quiet.

Since doing the sleepstation course my quality of sleep has improved greatly. I am still aware of waking during the night but return to sleep quickly. I have discovered that my musculo-skeletal system probably needs me to wake and move otherwise my joints get very stiff and sore. That's fine. However I don't think I'll ever be a happy morning person and nor do I want to be. I reserve the right to be grumpy until I'm on the outside of a cup of tea.

You can self-refer to Sleepstation and pay privately (just under£100) or get an NHS referral from your GP. Either way they will support you through a programme based on information you give them and sleep diaries which you fill in on-line. The programme does involve sleep limitation and is tough going but worthwhile. sleepstation.org.uk