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Get better sleep

What is sleep deprivation?

Sleep deprivation occurs when we don’t get enough quality sleep. The amount of sleep we need varies from person to person, but if you’re having trouble getting to sleep, waking up often in the night or feeling tired during the day, there’s a chance you could be sleep deprived.

A good night’s sleep is essential for our emotional wellbeing and our physical health. Without quality sleep you might find it hard to be at your best – you might struggle to carry out daily tasks, or start to lose focus at work. An ongoing lack of sleep can also affect your mood, causing you to feel grumpy or irritable. You might have trouble making decisions, solving problems or controlling your emotions. Sleep deprivation can also have profound effects on your body over time, increasing your risk of weight gain, high blood pressure and diabetes.

Many things can affect your quality of sleep – a noisy or distracting sleep environment, stress at work, or sleep disorders such as sleep apnoea or insomnia. Sleep deprivation often comes down to bad sleeping habits. It’s possible to improve your quality of sleep by making changes to your daily behaviours and bedtime routine. Things like alcohol consumption, exercise and screen-time can all affect how well you sleep.

If you need help with getting a better night’s sleep, or know someone who does, browse this page for tools and treatments for sleep deprivation.

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Showing 37 resources for

sleep-deprived

NHS Choices – Sleep

A website providing comprehensive health information and advice in the form of articles, videos and various other resources to help you seek the best help for a range of mental health and wellbeing issues. This link is for issues relating to sleep. 

Pros:

  • Free
  • Clear and informative
  • Quality and accuracy checked

Cons:

  • Clinical feel
  • Extremely text-heavy

Would you recommend this?

18
6

Sleepio

Free for Londoners
NHS approved

An online self-help programme teaching you proven techniques to help you fall asleep faster, stay asleep through the night, and wake up feeling refreshed. 

Pros:

  • Free
  • Evidence based
  • Easily tailored to your needs
  • Become part of the Sleepio community and share your experiences with others

Cons:

  • Typically requires a 6-8 week commitment
  • Requires sustained effort and self-discipline
  • Unavailable on Android devices

Would you recommend this?

11
8

Headspace

A mindfulness and meditation app with hundreds of guided meditations for everything from stress to sleep. 

Pros:

  • Free trial available
  • Easily accessible to complete beginners
  • In-browser version available

Cons:

  • Tracks cannot be downloaded for offline use
  • Subscription fee for the majority of content (from £6.25/month)
  • Daily use is recommended for long term benefits

Would you recommend this?

6
1

Sleep Cycle

An intelligent alarm that tracks your sleep cycles throughout the night to gently wake you up when your sleep is at its lightest. 

Pros:

  • Free
  • Works on airplane mode
  • Detailed feedback on sleep patterns

Cons:

  • £24.99/year for premium
  • No in-built reminder to set the app each night
  • Phone must be charging while in use
  • Sleep-tracking can be inaccurate

Would you recommend this?

0
1

Sleep as Android

A smart alarm that monitors your sleep patterns to improve your quality of sleep and wake you up feeling refreshed. 

Pros:

  • Free
  • Detailed feedback on sleeping behaviours

Cons:

  • Only available on Android
  • Can drain phone battery overnight
  • Must sleep alone for best results

Would you recommend this?

1
0

Reddit - r/Sleep

A discussion forum for sharing news, opinion and digital content - this particular sub-reddit is for all things relating to sleep. 

Pros:

  • Free
  • Easy to filter content
  • No need to sign up in order to browse threads

Cons:

  • Partially moderated
  • No guarantee that posts are serious or factually accurate

Would you recommend this?

1
2

The Great British Sleep Survey

A quick survey providing a personalised sleep profile in under 5 minutes based on your daily, routine behaviours. 

Pros:

  • Free
  • Quick and easy to complete
  • Clear outcomes

Cons:

  • Primarily aimed at data collection
  • Sleep profiles are brief and offer only general guidance 
  • Completed answers cannot be changed

Would you recommend this?

2
1

Sleep Genius

An app aimed at helping users to sleep deeper and longer using scientifically composed music to relax the mind and body. 

Pros:

  • Works offline
  • Includes features for both sleep and relaxation
  • Uses scientifically composed music, as opposed to white noise or rain sounds

Cons:

  • £4.99 one-time fee 
  • Scientific claims not fully supported 

Would you recommend this?

1
0

Meditation Studio

An app aimed at promoting mindfulness and relaxation, offering over 250 guided meditation sessions and step-by-step courses led by meditation experts. 

Pros:

  • Simple layout and easy to navigate
  • Sessions range in length (2, 5, 10, 15 and 30 mins) 
  • Courses available for different levels (beginner-expert)

Cons:

  • £3.99 one-time fee for unlimited access 
  • No free trial available

Would you recommend this?

1
0

YouTube – Yoga with Adriene

A popular YouTube channel offering a range of guided yoga and meditation practices, focusing on mental and emotional wellbeing as well as physical exercise.

Pros:

  • Free
  • Suitable for all ages and abilities
  • Videos range from 5 mins to an hour
  • Good alternative to a public class

Cons:

  • Some may find the spiritual aspect of yoga off-putting 

Would you recommend this?

2
0

Brain.fm

Brain.fm provides music designed to enhance focus, relaxation, meditation and sleep within 10-15 minutes of use. 

Pros:

  • 10 free sessions
  • Easy to search for relevant content
  • Sessions can be downloaded for offline use
  • Available as an app
  • Scientific claims are supported by links to relevant research

Cons:

  • £6.99/month for full access
  • The service is still in progress ('Beta')
  • Unavailable on Android

Would you recommend this?

1
0

f.lux

A downloadable software that adapts the colour of your computer's display to the time of day. It removes the harsh blue light from your screen during the evening and night to help you wind down and sleep better. 

Pros:

  • Free
  • Quick and easy to download
  • Operates automatically
  • Colours are adjustable 

Cons:

  • Colours can take some getting used to 
  • Not yet available on Android

Would you recommend this?

1
0

Couch to 5k

An audio-guided running plan for complete beginners, designed to get you running a 5K in nine weeks. 

Pros:

  • Free and easy to follow
  • Sets achievable goals
  • Evidence based and backed by the NHS
Cons:

  • For beginners only (more advanced runners can try the 5k+ version)
  • Requires commitment to the nine week programme

Would you recommend this?

1
2

TED Talks

A free online lecture series delivering short talks from a variety of speakers around the world, covering a wide range of topics and ideas - including health and wellbeing


Pros:

  • Free
  • Easy to browse
  • Can be downloaded and played offline

Cons:

  • Not always scientifically supported
  • Downloads unavailable on iOS devices

Would you recommend this?

1
0

Sleepstation

An online service for diagnosing and treating insomnia. A 7-day sleep assessment is used to determine a diagnosis and treatment plan to help you sleep better within weeks.

Pros:

  • Free with a GP referral 
  • Clinically proven
  • NHS approved
  • Can provide reports for your doctor

Cons:

  • £25 for initial sleep assessment without a referral
  • £150 for full treatment
  • Requires commitment to the 6-week plan

Would you recommend this?

8
1

SleepBot

An app that uses motion-tracking and audio-recording to monitor your sleep, with a smart alarm that wakes you up when your sleep is at its lightest. 

Pros:

  • Free
  • Easy to use
  • Provides detailed graphs of your sleep stats

Cons:

  • Can drain phone battery
  • Accuracy relies heavily on the user's consistency

Would you recommend this?

1
0

HealthUnlocked

A peer-to-peer support network helping users to connect with others who share similar health conditions. 

Pros:

  • Free
  • Safe, secure and anonymous
  • Available as an app

Cons:

  • Content can be difficult to filter
  • Some threads are less active than others 
  • App only available on iOS

Would you recommend this?

1
2

Sleep Better

An app that tracks your daytime habits alongside sleep quality to identify how factors like alcohol consumption, workout routine or daily stress levels may be affecting your sleep. 

Pros:

  • Free
  • Available on Android and iOS
  • Works on airplane mode

Cons:

  • £1.99 one-time fee for premium
  • Alarm feature can be unreliable

Would you recommend this?

1
0

Sleepyti.me

A simple website that calculates the best time to go to sleep based on when you need to get up, in order to help you feel more refreshed in the morning. 

Pros:

  • Free
  • Easy to use
  • Simple alternative to sleep-tracking

Cons:

  • Only an approximation
  • Not personalised
  • No other features
  • Ineffective if you struggle to get to sleep

Would you recommend this?

0
0

Twilight

An app that filters out your phone's harsh blue light to reduce eye strain and help you sleep better. 

Pros:

  • Free
  • Quick and easy to download
  • Operates automatically

Cons:

  • Available only on Android

Would you recommend this?

2
0

Calm

A mindfulness and meditation app offering guided meditations, breathing programmes and 'Sleep Stories' to help de-stress and clear the mind. 

Pros:

  • Free version available
  • Daily reminders to keep you on track
  • Good for beginners who don't know where to start 

Cons:

  • £9.99/month or £44.99/year for premium

Would you recommend this?

1
0

Sleep Orbit

An ASMR app allowing you to create your own personal soundscapes from a library of unique sounds to aid with sleep and relaxation. 

Pros:

  • Free
  • Works offline
  • Import your own audio
  • Available on Android and iOS

Cons:

  • £5.99 for premium
  • No pre-made mixes 
  • Some may find the immersive aspect off-putting

Would you recommend this?

0
0

YouTube – Sleep Meditation with Jason Stephenson

YouTube can be a great resource for music and meditations to help you get to sleep - this particular channel is popular for its guided meditations. 

Pros:

  • Free
  • Easily accessible
  • Meditations for beginners
  • Videos range in length from 10 mins to 1 hour

Cons:

  • Playlists are not wellorganised 

Would you recommend this?

0
1

Mental Health Foundation

A website with useful tools and resources for all things related to mental health and wellbeing. 

Pros:

  • Free
  • Clear and informative
  • No time commitment

Cons:

  • Not very interactive

Would you recommend this?

4
0

YoungMinds

A resource for children and young people with mental health and wellbeing issues, providing information about common mental health symptoms, how to cope and where to get help. 

Pros:

  • Free
  • Easy to filter and find relevant content
  • Free helpline for parents (Mon–Fri, 9.30am–4pm)

Cons:

  • Limited resources
  • For young people and parents only
  • Mostly aimed at spreading awareness rather than offering immediate support 

Would you recommend this?

1
0

The Sleep Council

A website providing advice and tips on how to improve your quality of sleep and create the perfect sleep environment. 

Pros:

  • Free 
  • Interactive
  • 30-day sleep plans

Cons:

  • Text-heavy

Would you recommend this?

1
1

DARE - Rapid Relief Programme

An online programme designed to enable fast recovery from anxiety and panic attacks through videos and audio tracks. 

Pros:

  • Instant access
  • No time limit
  • Can be downloaded and completed offline
  • Full no-questions-asked refund if not satisfied after 90 days

Cons:

  • £49.99 for full course
  • Requires self-motivation

Would you recommend this?

1
0

The Sleep School

An online course aimed at curing insomnia, with over 70 videos and guided audio tracks plus 24 hr insomnia support to help manage and improve your quality of sleep. 

Pros:

  • Interactive
  • Evidence based
  • 100% non-drug based
  • Online and offline support available

Cons:

  • £25/month for the online course, £149 for weekend workshops
  • High commitment level required

Would you recommend this?

0
0

Digipill

An app that combines guided meditation with music to help with everyday issues such as giving up smoking, losing weight, building confidence and getting to sleep

Pros:

  • Free tracks available
  • Clear and simple to use
  • Easy to tailor to individual needs

Cons:

  • £4.99/month for full subscription, or purchase 'pills' separately (£1.99-£6.99 each)
  • Meditations range from 10-15 minutes only

Would you recommend this?

1
0

Quora – Sleep

A question-and-answer site allowing users to exchange advice and information on a range of topics including health and wellbeing issues. 

Pros:

  • Free
  • Quick to sign up
  • Questions often receive many responses 

Cons:

  • Can be poorly moderated
  • Answers are subjective 

Would you recommend this?

0
0

Pzizz

An app that plays selected sounds with soothing voiceover to help you get to sleep, stay asleep and wake up feeling refreshed. 

Pros:

  • Free version available
  • Easy to use, with just two basic functions ('Nap' and 'Sleep') for minimal distraction
  • Works offline 

Cons:

  • £9.49/month for premium access 

Would you recommend this?

0
0

Smiling Mind

A meditation and mindfulness app with guided practices for both children and adults. 


Pros:

  • Free
  • High-quality content
  • Good for beginners
  • In-browser version available
  • Tracks can be downloaded for offline use

Cons:

  • Requires login with every use
  • Does not sync with Apple Health 
  • Can be glitchy and slow

Would you recommend this?

0
0

Spotify – Sleep

A popular music-streaming service and useful resource for a range of audio tracks to help you get to sleep

Pros:

  • Free (with ads)
  • 30-day Premium trial available
  • Vast library of content
  • In-browser version and downloadable app available

Cons:

  • £9.99/month for premium 
  • Free version includes ads between tracks
  • Web player unavailable on Safari and Internet Explorer
  • No sleep-timer function

Would you recommend this?

0
0

Insight KC

A support service for young people aged 12-25 affected by drug or alcohol issues living in the boroughs of Hammersmith & Fulham, Kensington & Chelsea, and Westminster. 

Pros:

  • Free
  • Drop-in service available
  • Self-referrals and family member referrals accepted
  • Extended hours every Tuesday (10am-9.30pm)

Cons:

  • Only available to residents
  • Under 25s only
  • Closed on weekends

Would you recommend this?

0
0

Bubic

A community-based drug service that provides support for drug users, ex-drug users and their family and friends in the borough of Haringey. 

Pros:

  • Free
  • Open to all
  • Drop-in sessions available

Cons:

  • Some sessions run only during the daytime
  • Support predominantly for users of crack cocaine
  • Mainly aimed at residents of Haringey

Would you recommend this?

1
0

Haringey Thinking Space

A community support network where local residents of Haringey can regularly come together and share their thoughts and experiences, with the aim of improving mental health and community wellbeing. 

Pros:

  • Free
  • All welcome
  • No need to register – just turn up
  • Runs weekly (Tuesdays, 6.30-8.30pm)

Cons:

  • For Haringey residents only
  • For adults only (18+)

Would you recommend this?

0
0

WDP

A service providing a range of treatment and recovery services to Londoners affected by a drug or alcohol problem. 

Pros:

  • Free
  • Confidential
  • Self-referred
  • Services available for children, families and adults

Cons:

  • Only available to residents of select boroughs

Would you recommend this?

0
0