Our daily routine has been disrupted as we learn to adapt during these challenging times and one area that will no doubt be affected is sleep. Late nights, restricted outdoor activities as well lack of social interactions mean that for some people it is becoming harder to get a good night’s sleep.

Here are some tips to help promote positive sleeping habits:

Set a Schedule and Routine

When you have nowhere to go it can be tempting to let our routine slip. Be consistent with your bedtime and wake up time. Make sure you wind down and prepare for bed - shower/bath/light snack/reading.

Your bed is for sleep

It is important you create an association that your bed is for sleep.  Don’t be tempted to watch movies or do gaming from your bed - create an alternative space in your bedroom for this.

Limit screen time

Gaming, binging on Netflix or spending lots of time on your phone can have a huge impact on sleep, especially late in the evening.


Open your curtains in the morning and close them at night. This gives your brain light cues.

Try not to nap  

As tempting as it is, when you are at home all day try not to nap as this will hinder your night-time sleep.

Stay active

Get exercise during the day. If you can, take your dog for a walk whilst social distancing or set yourself an exercise routine as this will help you sleep at night.

Use relaxation techniques

Breathing techniques, mindfulness activities, calming music and body scanning, can be built into your routine to support your sleep.

Watch what you eat and drink

Keeping a healthy diet can promote good sleep. Also, avoid caffeine, energy drinks and sugary snacks later in the day.

Our Hull SEND Sleep Service support and advise families with a disabled child on how to overcome challenges to sleep and how to apply effective sleep strategies.

Download our sleep guide