All posts by actionmentalhealth

Visionary help for adults with autism at AMH Newry and Mourne’s Vision Project

Photo by NeonBrand, Unsplash

Autism is a lifelong, developmental disability that affects a person’s ability to communicate with and relates to other people. It also impacts on how they experience the world around them. The causes of autism are still unknown but many experts believe there is more than a single cause and that genetics may play a significant factor.

There is no known ‘cure’ for autism but that does not mean nothing can be done to help individuals on the autism spectrum develop and flourish as a person. So much has been learnt about the condition since it was first identified in the 1940s, including the fact that it can affect people in many different ways – and indeed two people with the same diagnosis can have a very different profile of needs and skills.

Alongside Action Mental Health’s New Horizons service in Newry and Mourne – which supports the recovery of individuals with mental ill-health through the delivery of vocational, employability and personal development training – is its Vision Project. The project is designed for people with the comorbid diagnosis of Asperger’s Syndrome/high functioning Autism Spectrum Disorder (ASD) and mental ill-health. It is delivered in partnership with the Southern Health and Social Care Trust (SHSCT) and the Department for Economy through the European Social Fund. It was developed in 2003 in response to identified need in the Newry and Mourne area with the aim of supporting them to achieve their full potential through the provision of a person-centred training and employment service.

John’s Story  

John, (not his real name) is thirty years old and lives at home with his parents. He was diagnosed with Asperger’s syndrome at the age of 15 and suffers from social anxiety which affects his ability to engage in social settings. Prior to attending AMH he was reclusive, remaining at home for ten years, engaging only with family members. He had received support in school but had availed of no other services until 2016 when he was referred to mental health services.

When John first attended AMH New Horizons Newry and Mourne’s Vision Project he lacked confidence and self-esteem. He found it difficult to engage with others, solely focusing on completing computer courses as this did not require any interaction with others. One-to-one support was provided for him initially, but he was then encouraged to participate in group training within the service and to interact with other service users.

Due to the success of the support John has received, he has progressed from attending the service from just half a day a week to two to three days each week, depending on courses offered. He is actively working with an AMH Employment Officer to secure paid employment and has attended interviews with Tesco and other local organisations. He also recently completed a training placement with a major local company. Through skilled intervention and consistency there has been a notable improvement in the development of John’s social interaction and communication skills.

With a total of 30 accredited modules under his belt, including vocational, employability and personal development qualifications John completed all of these qualifications in a group setting which required interaction and discussion with group members. John, who spent  two years with AMH Newry and Mourne, is also considering completing his essential skills in numeracy, as he left school without his GCSE in maths and hopes that this will increases his opportunity for employment.

John’s parents have also stated that he has shown huge progress in terms of personal development and appropriate learning since engaging in this service.

Ultimately, John successfully gained employment working for a cinema and although he is not currently still with them, the experience of going for an interview, being successful and starting work has added significantly to John’s self-esteem. He is confident that he will find the right job for his skills and personality and is putting in the hard work to make this a reality. On the personal side, John has got engaged and is happily making plans for his future. John has come a long way since the young man who couldn’t leave his house and AMH New Horizons Newry and Mourne Vision Project  could not be more proud of his achievements and of the part the organisation has played in his development.

 

Come VolunCHEER with us at this year’s Deep RiverRock Belfast City Marathon!

Volunteering your time to help Action Mental Health raise funds is not only good for us –  it is also good for you, as well as your community.

The reasons for volunteering for a good cause are manifold. Volunteering provides vital help to people and groups in need right across your community.

But the benefits don’t stop there.

Not only will your time, offered freely, help raise funds for charities, like us at Action Mental Health, it can actually improve your own mental health and well-being.

Studies have shown that volunteering is beneficial at combating stress, depression and anxiety and also serves to keep you mentally stimulated, improve your self-confidence and provide you with a sense of purpose.

  • It doesn’t matter whether you volunteer for a single event, or whether you want to make a more long-term commitment and volunteer on a regular basis, you’ll be a valued member of team AMH – and it will be worth it. Any time you can give on a volunteer basis can make a meaningful difference to people with mental health needs throughout Northern Ireland.
  • You will meet like-minded people who are passionate about making a positive difference to people’s mental health and well-being.
  • It’s an excellent opportunity to boost your career prospects by enhancing your CV or UCAS application and help you stand out from the crowd.
  • Volunteering helps boost your own well-being. According to the Public Health Agency the act of giving is one of five evidence-based steps – and one of the Five Ways to Well-Being – that we can take to improve our mental well-being. Giving to others stimulates the reward areas in the brain, creating positive feelings. Read for yourself how it can benefit you: https://www.nhs.uk/conditions/stress-anxiety-depression/give-for-mental-wellbeing/
  • It will help teach your children about the impact of giving back to the community. Children watch everything you do, so, by following your example, it will give them first-hand experience of the benefits of volunteering, both to those on the receiving end, and to themselves.
  • You’ll have lots of fun! We have plenty of fun opportunities such as volun-cheering to support our runners at the Belfast City Marathon.
  • You’ll meet new people and make new friends! Volunteering is a great way to meet new people, especially if you are new to an area.
  • It will provide you with an opportunity to gain valuable new skills, knowledge and experience – such as communication, problem solving and teamwork.
  • Volunteering is a great opportunity to give back to a charity that you believe in or that has impacted you either directly or indirectly.
  • It will help boost your confidence and self-esteem, by gaining personally from new experiences and meeting new people.
  • It will also help you log volunteering hours for Gold Duke of Edinburgh – for those over 18.
  • Even if you have limited mobility there are still ways you can help us here at Action Mental Health. You can volunteer to man one of our cheer stations at the upcoming Deep River Rock Belfast City Marathon, on Sunday, May 5; host your own Great Big Purple Picnic, an annual event which takes place in spring; or devise your own fundraising effort to suit your personal requirements.

What’s Involved?

Join us cheering on our fantastic runners and cyclists across Northern Ireland, promoting AMH at glamorous wedding fairs or join the team on collection days.

You will be notified of our exciting volunteering opportunities and then it’s up to you to pick and choose which events you would like to participate in.

Who can Volunteer?      

No experience is necessary to volunteer for Action Mental Health, however, you must be at least 18 years of age unless accompanied by a parent or guardian.

What Volunteering Means to Us?

By volunteering with us you’ll be helping to raise money and awareness to help change the lives of those living with mental ill-health and promoting resilience and well-being to future generations.

 

 

 

 

 

AMH Hustings 2019

The next Local Government Elections will be held on Thursday, 2 May 2019, Councillors will be elected for each of the eleven council areas in NI.

  • Antrim and Newtownabbey Borough Council
  • Ards and North Down Borough Council
  • Armagh City, Banbridge and Craigavon Borough Council
  • Belfast City Council
  • Causeway Coast and Glens Borough Council
  • Derry City and Strabane District Council
  • Fermanagh and Omagh District Council
  • Lisburn and Castlereagh City Council
  • Mid & East Antrim Borough Council
  • Mid Ulster District Council
  • Newry, Mourne & Down District Council

Councillors are responsible for making decisions on behalf of the local community about:

  • Local Services – such as waste collections, cemeteries, sports, leisure services and recreational facilities, parks, open spaces and playgrounds, arts, heritage and cultural facilities, registration of births, deaths and marriages
  • Planning
  • Off-street parking
  • Local economic development
  • Local tourism
  • Heritage

Councillors are also appointed to represent their councils or elected members in general, on a number of public bodies.

We held a Hustings in AMH New Horizons Newry recently, where clients has the chance to ask candidates who are standing for election  lots of questions on a range of subjects.

Emma Cairns (Green Party), Roisin Mulgrew (Sinn Fein), David Babington (AMH) and Gary Stokes SDLP are grilled by our Newry clients ahead of the Local Government Elections on a whole range of topics. The UUP representative sent his apologies as he was attending the birth of his child – so we forgave him for that!!

The next event will take place in our Foyle service – details of how to get involved below!

Local business leads the way on Job Shadow Day

Colin Wright with Alan Espey

Alan Espey Interiors, one of Newtownards’ leading independent retailers, is appealing to all employers to follow its example and get involved with Job Shadow Day on May 16.

Proprietor Alan Espey gave a client at New Horizons the chance to shadow a member of staff at the menswear and interior business through an Action Mental Health work placement – and offered him a paid position.

Now he is encouraging other local businesses to offer similar opportunities to Action Mental Health clients who undertake a variety of nationally accredited training courses across its nine New Horizons locations across Northern Ireland.

Alan Espey makes the call in the run up to Job Shadow Day, a day of awareness organised by the Northern Ireland Union of Supported Employment, to promote equal employment opportunities for people disadvantaged by mental ill-health or disability.

Participants explore the world of work by shadowing someone for a day in the workplace as they go about their normal working routine.

Similar work placements are routine at Action Mental Health through the Working It Out Programme which supports the recovery of adults experiencing mental ill health who are interested in progressing towards further education, training or employment.

The Working it Out project is part-funded through the Northern Ireland European Social Fund Programme 2014-2020, the Department for the Economy and the five NI Health and Social Care Trusts.

The project provides a comprehensive programme of specialist training in personal development, vocational skills and employability, with staff delivering accredited training and support work based training placements. This enables individuals to progress towards voluntary work, further training or education and employment.

People experiencing mental ill health are identified as one of the most disadvantaged groups when securing and retaining employment.

Alan reveals what an asset the placement has been for the company and for 22-year-old Colin Wright personally, who achieved his NVQ Level Two Certificate in Retail Skills during his stint.

“Colin started his work-based training placement with Alan Espey Menswear in March 2018,” he said. “We were approached by Action Mental Health New Horizons who asked us to facilitate the placement and explained the work that they are doing to support people with mental ill-health.

“We took a partnership approach between Action Mental Health and ourselves and welcomed Colin aboard, starting initially in the menswear department. My staff felt fully supported by Action Mental Health, with regular assessment visits, which were planned and never intrusive on the daily running of the business.”

Throughout the placement, New Horizons maintained communication with the Newtownards business, through regular emails, telephone calls and the face-to-face meetings at the High Street premises.

Mr Espey continued: “For us, this was an excellent opportunity to give someone with no retail experience a chance to gain retail knowledge and practical skills in a real working environment. I watched, over the weeks and months, Colin becoming more confident with weekly tasks such as customer engagement, stocktaking, using tills and displaying stock.

“It has been a very positive experience and one where we feel we have helped Colin to plan for his future. I would encourage other employers to consider offering work based training placements in this way. All that is required is an understanding attitude, some time for mentoring and a little encouragement. We welcomed a very polite and motivated young man to our team and are delighted that he has achieved all that he has.”

Colin has now commenced part-time employment with Alan Espey Interiors.

“Securing this placement, and later employment, has meant a great deal to me. It has boosted my confidence and career prospects. I’m indebted to Mr Espey for providing me with the opportunity to develop my retail experience and for encouraging and motivating me,” said Colin.

Action Mental Health employment officers Katrina McIlmail and Emma-Jayne Begley paid tribute to Mr Espey and his accommodating team of staff.

“This was such a good opportunity for Colin and it would not be possible without the support of Mr Espey and his team,” said Katrina.

Emma-Jayne added: “We would encourage local employers who feel they would be in a position to offer our clients either a work-based training placement or the experience of a job shadow within their business to get in touch.”

For further information please contact AMH New Horizons on 028 91822410.

“Working it Out Project” at AMH New Horizons is part-funded through the Northern Ireland European Social Fund Programme 2014-2020 and the Department for the Economy.

Mother’s Day focus on women’s mental health

It’s almost that time of year when the card companies the world over rub their hands with glee as dutiful children of all ages traipse to the shops for Mother’s Day cards or make their own fabulous creations.

As Mother’s Day approaches people who might otherwise take their mums for granted will be wondering how to best thank them for all that they do.

Mothers are selfless to those they love – often routinely putting the needs and desires of their family above their own.

Mental ill-health is prevalent in many motherly walks of life, with scientific studies citing poverty, previous trauma, poor mother-child bonding among many other reasons. One paper found a 50% rise in depression and anxiety in new mothers within a generation.

According to the World Health Organisation (WHO) overall rates of psychiatric disorders are almost identical for men and women – but ‘striking gender differences are found in the patterns of mental illness’.

“Gender determines the differential power and control men and women have over the socioeconomic determinants of their mental health and lives, their social position, status and treatment in society and their susceptibility and exposure to specific mental health risks,” according to WHO research.

It found that the rate of common mental disorders – depression, anxiety – affect more women than men – up to twice as many more – despite the fact that outwardly women are ‘having it all’ in contemporary life and excelling in diverse walks of fields and industry.

A 2016 study by the NHS also found that women were twice as likely to suffer mental health issues – with estimates showing that of the 8.2m cases in the UK, those most affected were adults under 35, suffered chronic disease, were gamblers and were pregnant women.

“So much research and so much focus has been around depression and, while that is an important disorder, so is anxiety,” said Olivia Remes, from Cambridge University, who led the research. “Anxiety can also lead to disability, impairment and it can increase the risk of suicide.”

Help is out there

If you do fear that you may be suffering from a mental health problem it can be difficult to take the first steps. But there are many effective treatments for mental health problems. Most people recover from mental health problems without needing to go into hospital. There are a number of specialist services that provide various treatments, including counselling and other talking treatments. You may also need help with other aspects of your life – for example, claiming benefits or dealing with housing problems. Often these different services are coordinated by a community mental health team (CMHT).

Take the first steps:

  • Tell someone you trust
  • Talk to your GP
  • Specialist mental health services

Tips for good mental well-being

  • Identify the causes and learn how to minimise and manage stress and anxiety
  • Talk about feelings. Don’t be afraid to admit something is wrong. Sharing these feelings can often help
  • Know where help and support is available. Seek help from a GP or healthcare professional who can offer advice and will refer on to a specialist for counselling if needed. In certain circumstances medication maybe also be considered
  • Exercise regularly and eat a balanced diet. Minimise caffeine, drugs, cigarettes and alcohol
  • Make time for sleep and relaxation

Further tips are available through the Mental Health Foundation

https://www.mentalhealth.org.uk/a-to-z/w/women-and-mental-health

Lifeline Helpline: 0808 808 8000

Lifeline counsellors are available 24 hours a day, seven days a week to

listen and help, in confidence.

How did Mother’s Day start anyway?

In this part of the world Mothering Sunday is a vestige of a 17th century commemoration that was part of Laetare Sunday, part of Lent. But Mother’s Day as we know it in its commercial form, started out as an anti-war movement. It has been credited to a woman named Anna Jarvis whose efforts were rewarded by President Woodrow in 1914 when he designated the second Sunday in May as the day to toast all things maternal.

Anna Jarvis went to great lengths to prevent Mother’s Day becoming the ‘burdensome, wasteful, expensive gift day that Christmas and other special days have become”. The mother of Mother’s Day eventually lost everything in her fight to protect her holiday and died penniless.

 

 

 

My Journey with AMH – Mark

Photo by Bonnie Kittle on Unsplash

I was always an anxious and timid child. Thoughts would come into my mind that bothered me greatly, although most of them were irrational.  For me this was completely normal as I knew nothing else, and yet, my brother didn’t seem to have the same or as many concerns as I did.

In spite of my anxieties, I had a relatively carefree childhood, seemingly unaffected by my internal conflict.  This could not be said for adulthood.

In January 1997, my life was never to be the same again.  I was 22 years old and the world became a fearful place.  I was sucked into my own head and would remain there for months at a time.  These episodes or breakdowns continued to occur regularly over the next 20 years at a rate of 1 every 3 years and lasting anywhere from 6 months to a year in duration.

Breakdown number 7 started in June 2017.  My employment had always been affected somewhat over the years but this time I quit my job.  I gave up, threw in the towel.  My work gave me a sense of purpose and a feeling of being “normal”, but I couldn’t do it anymore.  What was left in life?

I was sent back to the Whitehouse (Assessment Centre), a place I loathed for some reason.  This time it was Acute Day treatment which didn’t last long, as I was told that my problems were chronic and no longer acute.  I was referred to AMH New Horizons in Derriaghy.  For me it was all pointless, unless I could work and feel part of society, everything else was futile.  My first course was photography, a passion of mine for many a year.  This sparked an interest in something outside of my own head.  I signed up for more courses in the hope that it would help continue this forward momentum.  Thankfully it did and whether it was the course content, the clients I participated with, the staff, or all of the above, the fact is that going to AMH on a regular basis helped give me a sense of belonging and a structure to my week.  It also gave me the knowledge I wasn’t alone and the ability to accept me for who I am and to stop being ashamed of an illness that isn’t my fault and not of my choosing.

Photo by The Nigmatic on Unsplash

AMH New Horizons is a life saver and an invaluable facility for anyone who struggles with their mental health.  I know from personal experience that there is no “one size fits all” approach to this issue but that doesn’t mean we do nothing.  If more places like AMH existed then it would go a long way in helping tackle the vast problem in our society that is mental illness.

I am not exactly where I want to be yet, but thanks to AMH, I am not where I used to be.


Thanks to Mark for sharing his story – Mark is taking part in the “Working it Out Project” at AMH New Horizons.  The project is part-funded through the Northern Ireland European Social Fund Programme 2014-2020 and the Department for the Economy.

AMH New Horizons – a place where support and new friends are found 

My name is Brendan Lemon and I am 48 years old. I have suffered with some form or other of mental health problems since birth but all those years ago there wasn’t the same awareness of mental health issues as there are today. Your behaviour may have been put down to being a troublemaker, a bad boy or even worse, when in all honesty you were struggling and trying to deal with what was going on within yourself, wondering how every else was managing life the best – or so it seemed.

I have been in some very dark places over the years but managed to get through to the next stage and continue to go on. I will not say that it was easy, as it wasn’t but if you have even one family member or friend that you can trust and rely on it can make things better.

I got married 23 years ago, while still suffering with mental health problems and while I got help, it was not adequate for the problems that I was suffering. Fast-forward to two children later and my wife was like a dog with a bone with different doctors and consultants who were dealing with me, to try to identify the problem, only to be shot down every time that she was ‘jumping the gun’.

In all honesty, she was looking for the best possible help for me to get better. Eventually we saw a very understanding consultant who diagnosed me with Bi-Polar Disorder. At last, we had a breakthrough! I got the medication required and thankfully my moods balanced out – instead of feeling constantly on a roller coaster. After a short time I started to feel that I was living as opposed to existing. I am not saying that it was easy to get to this point, as it was a struggle for years – but you can get there: that’s my point.

My behaviour over the years has most likely pushed people away from me, which was never my intention, and then my mental health social worker introduced me to AMH Derriaghy. I reluctantly went along as I was at a loose end, and thought that it would get me out of the house on some days. I have met some great clients who attend here, as well as the staff. In particular, one staff member shared her own experience of being a client here, and now she was teaching classes. This alone put me at ease from the outset and I realised that I was in the right place. I have attended vocational, personal development, employability and non-accredited courses, achieving a GCSE Maths and English equivalent at Grade C; personal development classes with credits; passed the ECDL (European Computer Driving License), and I am currently working through the ECDL extra. The credit goes a long way to the staff who are understanding and encouraging, helping you reach for these goals. The non-accredited courses may include days out with other groups within the organisation.

Photo by Helloquence on Unsplash

AMH also gives you the chance to meet like-minded people who are not going to judge you on your disability, as we are all fighting our own battles but equally have each other’s backs. I have also met people who I now class as friends. My time at AMH is coming to an end and AMH may have to remove me by force! But I honestly feel that I could start another two years as it has given me so much in a short time. I feel AMH Derriaghy will go from strength to strength with the staff they currently have. I feel privileged to have been part of a short journey at AMH.


Thanks to Brendan for sharing his story – Brendan is taking part in the “Working it Out Project” at AMH New Horizons.  The project is part-funded through the Northern Ireland European Social Fund Programme 2014-2020 and the Department for the Economy.

World Sleep Day – tips to achieve the best night’s slumber, from mental health experts

It’s World Sleep Day today and as you look forward to slipping under the covers for a good night’s rest it’s an unfortunate fact that sleep is not something that comes easily for everyone.

There are many reasons why people find it difficult to sleep. Among the factors in today’s tech-obsessed world is excessive screen time – most notably related to our smart phones.

A study by Harvard University, as outlined by the magazine Psychology Today, listed six reasons why our phones are keeping us awake. From playing havoc with our circadian rhythms and REM sleep, they also prolong the length of time it takes to get to sleep. The gadgets are also to blame for suppressing our melatonin secretion – which promotes deep, restorative sleep – as well as keeping us more alert when we want to wind down.

And according to the Harvard study, reading a screen before sleeping will cause you to feel more sleepy and groggy when you wake up in the morning. Those who read from a screen before bed reported taking hours longer to fully “wake up” the next day, compared to those who read a printed book instead.

Read the full report here: https://www.psychologytoday.com/gb/blog/prescriptions-life/201804/6-ways-night-time-phone-use-destroys-your-sleep

If sleep is a luxury for you there are a number of tips offered below, summarised from studies by the Royal College of Psychiatrists. (See their comprehensive advice on sleep here: https://www.rcpsych.ac.uk/mental-health/problems-disorders/sleeping-well

What happens when you sleep?

World Sleep Day

It’s World Sleep Day today and as you look forward to slipping under the covers for a good night’s rest it’s an unfortunate fact that sleep is not something that comes easily for everyone.

There are many reasons why people find it difficult to sleep. Among the factors in today’s tech-obsessed world is excessive screen time – most notably related to our smart phones.

 

It’s World Sleep Day today and as you look forward to slipping under the covers for a good night’s rest it’s an unfortunate fact that sleep is not something that comes easily for everyone.

There are many reasons why people find it difficult to sleep. Among the factors in today’s tech-obsessed world is excessive screen time – most notably related to our smart phones.

A study by Harvard University, as outlined by the magazine Psychology Today, listed six reasons why our phones are keeping us awake. From playing havoc with our circadian rhythms and REM sleep, they also prolong the length of time it takes to get to sleep. The gadgets are also to blame for suppressing our melatonin secretion – which promotes deep, restorative sleep – as well as keeping us more alert when we want to wind down.

And according to the Harvard study, reading a screen before sleeping will cause you to feel more sleepy and groggy when you wake up in the morning. Those who read from a screen before bed reported taking hours longer to fully “wake up” the next day, compared to those who read a printed book instead.

Read the full report here: https://www.psychologytoday.com/gb/blog/prescriptions-life/201804/6-ways-night-time-phone-use-destroys-your-sleep

If sleep is a luxury for you there are a number of tips offered below, summarised from studies by the Royal College of Psychiatrists. (See their comprehensive advice on sleep here: https://www.rcpsych.ac.uk/mental-health/problems-disorders/sleeping-well

What happens when you sleep?

When you enter the land of nod you first become unconscious, passing through different stages. The two main ones are Rapid Eye Movement (REM) sleep, which comes and goes throughout the night, making up one fifth of your sleep. At this stage the brain is very active, your eyes move quickly from side to side. During Non-REM sleep your brain is quiet and though you are still unconscious your body moves around more. This is also the sleep in which your body repairs itself after the wear and tear of the day. During this stage you pass through pre-sleep, light sleep and slow wave sleep, when you may talk in your sleep or sleep walk. On an average night, most people wake up for one or two minutes every two hours or so. You might not be aware of this and go back to sleep but you may remember them if you feel anxious or if there are external noises – like snoring partners.

How much sleep is enough?

How much sleep we need depends on our age. While babies will sleep for about 17 hours a day, older kids need only nine to 10 hours each night. We all know most adults need around eight hours’ sleep each night, and while older people need the same amount of sleep they will often only have one period of deep sleep during the night. When you don’t get enough sleep – apart from the occasional night which won’t affect your health – you may, following several sleepness nights start to feel the effects. Not only will you feel tired all the time and find it difficult to concentrate and make decision, it can also start to make you feel depressed.

Why do I have problems sleeping?

There are many everyday reasons for not sleeping well, from the room being too hot or cold, to the fact you don’t stick to a regular sleep routine, aren’t getting enough exercise or eat too late. Cigarettes, alcohol and caffeinated drinks like tea, coffee and some fizzy drinks can keep you awake, as can pain and illness. There are myriad physical and medical problems which can prevent you from getting a decent night’s sleep every day. And while worries and the stresses of work can prevent our slumber, anxiety or depression is also a major factor for some.

Do’s

There are a number of things you can do to help create a good sleeping environment from ensuring your bed and bedroom are comfortable, to making sure your bed is neither too soft nor firm. There are manifold other tips:

  • Get some exercise. Don’t overdo it, but try some regular swimming or walking. The best time to exercise is in the daytime – particularly late afternoon or early evening. Later than this can disturb your sleep.
  • Take some time to relax properly before going to bed. Some people find aromatherapy helpful.
  • If something is troubling you and there is nothing you can do about it right away, try writing it down before going to bed and then tell yourself to deal with it tomorrow.
  • If you can’t sleep, get up and do something relaxing. Read, watch television or listen to quiet music. After a while, you should feel tired enough to go to bed again.

Don’ts

On top of following a good routine bed and waking time and avoiding caffeine, there are other things you should refrain from if you aim to sleep for the recommended eight hours a night.

  • Don’t drink a lot of alcohol. It may help you fall asleep, but you will almost certainly wake up during the night.
  • Don’t eat or drink a lot late at night. Try to have your supper early in the evening rather than late.
  • If you’ve had a bad night, don’t sleep in the next day – it will make it harder to get off to sleep the following night.
  • Don’t use slimming pills – many of these will keep you awake.
  • Don’t use street drugs like Ecstasy, cocaine and amphetamines – they are stimulants, and like caffeine, will tend to keep you awake.

If the problem persists see your doctor

If you try these tips and you still can’t sleep, go and see your doctor. You can talk over any problems that may be interfering with your sleep. Your doctor can check that your sleeplessness is not due to a physical illness, a prescribed medicine, or emotional problems. There is evidence that cognitive behavioural therapy can be helpful if you haven’t been sleeping well for some time.