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Sleep better challenge: Rest well & boost your energy
Simple steps to improve your sleep
Week 1: Set a consistent sleep schedule
Find your natural rhythm:
- Choose a bedtime and wake-up time that fits your life.
- Aim for 7-9 hours of sleep.
- Keep it going for 7 days straight, even on weekends.
Week 2: Create a wind-down routine
Let your body know it’s time to rest:
- Develop a calming 30–60 minute bedtime routine.
- Try relaxing activities you enjoy, it shouldn’t feel like a chore.
- Avoid stimulating activities during this time.
- Keep lights dim to trigger natural melatonin.
Week 3: Limit Caffeine & Screen Time
Notice how your body softens when you reduce caffeine and blue light:
- Swap the late-night scroll for something gentler.
- Choose light-hearted or familiar shows if watching TV.
- Stop caffeine by 2 pm (or at least 6 hours before bed).
- Avoid nicotine at least 30 minutes before bed.
Week 4: Optimise Your Sleep Environment
Your bedroom is your sanctuary:
- Keep your room cool (16–18°C), dark and quiet
- Use blackout curtains, an eye mask, ear plugs or white noise to block disturbances
- Make your bed comfortable: check mattress, pillows, and bedding
Extra ways to get involved
Support Cerebra’s Sleep Service: Cerebra helps children with complex conditions and their families find better sleep. Donations fund one-to-one advice and resources that bring real relief to families across the UK.
Share resources from The Sleep Charity: Explore their free toolkits and the National Sleep Helpline, which offers support for adults, parents, and children struggling with sleep. Share their resources to help more people find rest.
Better nights bring brighter days. Take the first step, join the Sleep Better Challenge and give yourself the gift of rest.
"Sleep Better, Wake up Brighter!"
A good night’s sleep can change your day. Let’s break the cycle of tiredness.
Sleep is the quiet rhythm that carries us through life. When it flows well, everything feels lighter: our energy, our moods, even our patience. When it doesn’t, the world feels heavier.
Better sleep isn’t just about clocking 7–9 hours. It’s about the quality of those hours: falling asleep with ease, resting deeply, and waking up refreshed without reaching straight for the coffee cup.
This September, we’re inviting you to rediscover the power of rest. With small changes, a consistent rhythm, a calming wind-down, fewer late-night scrolls, and a cosy sleep environment, you can begin to reclaim your nights and brighten your days.
Did you know?
- 9 in 10 people say they don’t sleep well.
- 50% of children experience sleep problems.
- Sleep issues costs the UK economy around £40 billion each year.
- Long-term sleep loss increases the risk of diabetes, heart disease, obesity and depression.
But here’s the good news: even small changes can make a big difference.
*Data from the Sleep Charity
Get Inspired!
"Your journey empowered. Books, apps, and resources to guide you every step of the way!"
Weighted Blankets
By Various brands
Weighted blankets use gentle pressure to mimic the feeling of a hug, calming your body and mind for deeper, more restful sleep. They can help ease stress, reduce night-time restlessness, and support relaxation before bed. From cosy throws to premium designs, there’s a blanket to suit every sleeper.
“Drift off peacefully, wrapped in comfort”
How to break up with your phone
By Catherine Price
This compassionate guide helps you rethink your relationship with your phone in a gentle, practical way. Catherine Price’s 30-day plan makes it easier to cut down on screen time, reclaim your evenings, and create space for rest. A supportive read for anyone looking to swap late-night scrolling for sweeter sleep.
“Switch off the screen, switch on better sleep”
Sunrise Simulation Alarm Clocks
By Various brands
Wake up gently with light. Sunrise simulation alarm clocks mimic natural daylight to help your body wake up gradually, boosting your mood and energy. Helpful if you’re cutting screen time and keeping phones out of the bedroom. From budget-friendly options to premium picks, there’s a clock to suit your morning routine.
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