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Sleep Problems

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I improve my sleep? 

This page has some tips and suggestions for improving your sleep. 

Some people find these ideas useful, but remember that different things work for different people at different times. 

Only try what you feel comfortable with, and try not to put too much pressure on yourself. If something isn’t working for you (or doesn’t feel possible just now), you can try something else, or come back to it another time. 

Try to establish a routine 

It could help to establish a regular sleeping routine or habits. You might need to try different things before you find what works for you. 

You could try going to bed and waking up at around the same time every day. Or it might help to go to bed only once you feel ready to sleep, but still get up around the same time. 

“I was told to go to bed and wake up at the same time every day, but lying in bed, in the dark, for hours and hours … left me far too distressed to be able to fall asleep. So now I only go to bed when I feel like I will fall asleep within about 15 minutes or so, no matter what time of night that is, and then I try to get up at the same time every day.” 

Relax before you try to sleep 

You may find a relaxation routine can help you prepare for sleep. These are some ideas you could try. 

Do something calming 

For example, this could be listening to relaxing music or having a bath. 

“A nicely made bed helps. If I’m having an awful day, and the only thing I’ve managed to find the energy to do is make my bed, then that’s OK.” 

Breathing exercises 

See the New Life 330 video (Chinese) for ones you can try. 

“Another thing that has worked for me is to lay down on my back and rest both my hands on my stomach/chest. Concentrating on my breathing and feeling my natural up and down movement makes me stop overthinking.” 

Muscle relaxation 

Consciously tense and relax your muscles, one after the other, starting with your toes and working up your body until you reach the top of your head. 

Visualisation 

Picture a scene or landscape that has pleasant memories for you, or that you imagine would be a calming or peaceful place to be. 

Meditation 

Some people find it helps to try meditation techniques, like mindfulness. You could learn these at a class or from self-help guides.

Fill in a sleep diary 

You may find it difficult to work out what’s affecting your sleep. A sleep diary involves recording information about your sleep habits to help you understand your sleep problem and what’s affecting it. 

If you want to, you can show your sleep diary to healthcare professionals to help explain what problems you’re having. For example, you could take it with you to a doctor’s appointment. 

A sleep diary could include information about: 

  • what time you go to bed and what time you get up 
  • total number of hours of sleep, or a rough idea if you’re not sure 
  • overall quality of sleep, ranked 1–5 
  • how many times you wake up in the night, how long you’re awake and what you do while you’re awake 
  • whether you have nightmares, night terrors or sleep paralysis, or have sleepwalked during the night 
  • whether you sleep during the day and for how long 
  • any medication you’re taking, including the dose and what time you take it 
  • the amount of caffeine, alcohol or nicotine you have 
  • the amount of physical activity you do 
  • what you eat and drink 
  • your general feelings and moods, including any anxious or repetitive thoughts. 

You should keep your sleep diary for at least two weeks. 

You can find a sleep diary template on the NHS Live Well website (English) and HKU website (Chinese). 

“[I] write what’s happened, what did or didn’t help, anything I need to or scribble to let out anger when the words and the tears are stuck.” 

Try to make your sleeping area more comfortable 

You might not have much control over where you sleep – for example, if you’re staying in hospital or temporary accommodation. But there might still be small changes you can make, or ask someone to help you with. 

For example: 

  • Try different temperature, light and noise levels to see what works for you. 
  • Lots of people find dark, quiet and cool environments best, but everyone is different. 
  • If you can’t sleep in darkness, try keeping a light or bedside lamp switched on. 
  • If silence makes it harder to sleep, listen to music, nature sounds, a podcast or the radio. 
  • You might find it helpful to try different bedding – for example, a warmer or cooler duvet, or a different pillow. 

“Sometimes when I’m trying to fall asleep I don’t like being alone with my thoughts. I have found [podcasts] an amazing comfort because it’s a friendly voice just speaking so soothingly and telling a winding bedtime story – it just keeps my mind occupied enough not to start spiralling, and to fall asleep.” 

Think about screens and device settings 

Using screens in the evening, including on tablets and mobile phones, can negatively affect your sleep. 

It can help to think about when and how you use screens. For example, you could try: 

  • avoiding screens an hour or two before bed 
  • cutting down on screen time before you try to sleep 
  • avoiding stimulating activities, such as playing games 
  • using a blue light filter, night mode or dark mode – you might be able to find these options in your device settings and in individual app settings 
  • adjusting other settings – for example, changing the brightness, or using silent, flight or airplane, or do not disturb mode. 

“Reminding myself that a bad night of sleep won’t make or break me (because I can make it through, even if it sucks) has helped a lot to allay stress/anxiety about sleep.” 

Look after yourself 

Looking after yourself physically can help improve your sleep. Try these to see if they help. 

Think about your diet 

Some types of foods can affect your sleep, including caffeine and sugar. It can also help to avoid eating large meals right before going to bed. Our pages on food and mood have more information. 

Try to do some physical activity 

Physical activity can help you sleep, including gentle physical activity. It can be particularly helpful to be active outdoors. Some people find they need to stop any physical activity a few hours before going to sleep. Our pages on physical activity and mental health have more information. 

Spend time outside 

Being outside in green space can help you relax and improve your wellbeing. Spending time in natural light can also be helpful for your sleep. Our pages on nature and mental health have more information. 

“Music and brisk walking helps me settle down at night because the pace of my thoughts I can match to the pace of my walking – thus it helps settle my mind a little and tires me out before bed.” 

Find support for connected issues 

If you’re experiencing other issues alongside sleep problems, such as money worries or addiction to recreational drugs or alcohol, getting support for these things can help with your sleep problems too. 

Our pages on money and mental health, addiction and dependency, and mental health effects of drugs and alcohol have information about organisations that can help. 

Some medication, including psychiatric medication, can affect your sleep. If you’re taking any type of medication and having problems with your sleep, talk to your doctor or a pharmacist. 

Support during the night 

If you’re awake and you need support with difficult feelings or worries, here are some options that are available 24/7. 

  • To talk about anything that is upsetting you, you can contact The Samaritans Hong Kong (multilingual hotline: 2896 0000), The Samaritan Befrienders Hong Kong (Chinese hotline: 2389 2222), or Suicide Prevention Service (hotline: 2382 0000). 
  • You can also call the YWCA Counselling Hotline (2711 6622); HKFYG OpenUp 24-hour online counselling (https://www.openup.hk/index.htm?lang=en); Social Welfare Department Hotline Services (2343 2255); Youth Outreach All-Night Outreaching Team (9088 1023); Caritas Social Work Services Division 24-hour hotline (18288). 

Treatments to help with sleep problems 

Any treatments you’re offered for sleep problems will depend on what type of problems you’re having and any particular causes. 

Talking therapies 

Cognitive behavioural therapy for insomnia (CBT-I) is a type of CBT designed to help with insomnia. You may also be offered talking therapy to help with mental health problems that are affecting your sleep. See our pages on talking therapy and counselling for more information. 

Medication 

You might be offered sleeping pills to help with short periods of severe insomnia, or you might be prescribed medication for other types of sleep problems. See our pages on medication for more information. 

Referral to a sleep clinic 

Sleep clinics are used to assess sleep problems, which can include using equipment at home or staying overnight for an assessment. To access a sleep clinic, you’ll usually need a referral from your family doctor. 

Sleep, Anxiety and Me 

“I started to learn about what I’d been experiencing and ways to make it more manageable.” 

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

Tips to improve your sleep

How can I improve my sleep? 

This page has some tips and suggestions for improving your sleep. 

Some people find these ideas useful, but remember that different things work for different people at different times. 

Only try what you feel comfortable with, and try not to put too much pressure on yourself. If something isn't working for you (or doesn't feel possible just now), you can try something else, or come back to it another time. 

Try to establish a routine 

It could help to establish a regular sleeping routine or habits. You might need to try different things before you find what works for you. 

You could try going to bed and waking up at around the same time every day. Or it might help to go to bed only once you feel ready to sleep, but still get up around the same time. 

"I was told to go to bed and wake up at the same time every day, but lying in bed, in the dark, for hours and hours ... left me far too distressed to be able to fall asleep. So now I only go to bed when I feel like I will fall asleep within about 15 minutes or so, no matter what time of night that is, and then I try to get up at the same time every day." 

Relax before you try to sleep 

You may find a relaxation routine can help you prepare for sleep. These are some ideas you could try. 

Do something calming 

For example, this could be listening to relaxing music or having a bath. 

"A nicely made bed helps. If I’m having an awful day, and the only thing I’ve managed to find the energy to do is make my bed, then that’s OK." 

Breathing exercises 

See the New Life 330 video (Chinese) for ones you can try. 

"Another thing that has worked for me is to lay down on my back and rest both my hands on my stomach/chest. Concentrating on my breathing and feeling my natural up and down movement makes me stop overthinking." 

Muscle relaxation 

Consciously tense and relax your muscles, one after the other, starting with your toes and working up your body until you reach the top of your head. 

Visualisation 

Picture a scene or landscape that has pleasant memories for you, or that you imagine would be a calming or peaceful place to be. 

Meditation 

Some people find it helps to try meditation techniques, like mindfulness. You could learn these at a class or from self-help guides.

Fill in a sleep diary 

You may find it difficult to work out what's affecting your sleep. A sleep diary involves recording information about your sleep habits to help you understand your sleep problem and what's affecting it. 

If you want to, you can show your sleep diary to healthcare professionals to help explain what problems you're having. For example, you could take it with you to a doctor's appointment. 

A sleep diary could include information about: 

  • what time you go to bed and what time you get up 
  • total number of hours of sleep, or a rough idea if you're not sure 
  • overall quality of sleep, ranked 1–5 
  • how many times you wake up in the night, how long you're awake and what you do while you're awake 
  • whether you have nightmares, night terrors or sleep paralysis, or have sleepwalked during the night 
  • whether you sleep during the day and for how long 
  • any medication you're taking, including the dose and what time you take it 
  • the amount of caffeine, alcohol or nicotine you have 
  • the amount of physical activity you do 
  • what you eat and drink 
  • your general feelings and moods, including any anxious or repetitive thoughts. 

You should keep your sleep diary for at least two weeks. 

You can find a sleep diary template on the NHS Live Well website (English) and HKU website (Chinese). 

"[I] write what's happened, what did or didn't help, anything I need to or scribble to let out anger when the words and the tears are stuck." 

Try to make your sleeping area more comfortable 

You might not have much control over where you sleep – for example, if you're staying in hospital or temporary accommodation. But there might still be small changes you can make, or ask someone to help you with. 

For example: 

  • Try different temperature, light and noise levels to see what works for you. 
  • Lots of people find dark, quiet and cool environments best, but everyone is different. 
  • If you can't sleep in darkness, try keeping a light or bedside lamp switched on. 
  • If silence makes it harder to sleep, listen to music, nature sounds, a podcast or the radio. 
  • You might find it helpful to try different bedding – for example, a warmer or cooler duvet, or a different pillow. 

"Sometimes when I'm trying to fall asleep I don't like being alone with my thoughts. I have found [podcasts] an amazing comfort because it's a friendly voice just speaking so soothingly and telling a winding bedtime story – it just keeps my mind occupied enough not to start spiralling, and to fall asleep." 

Think about screens and device settings 

Using screens in the evening, including on tablets and mobile phones, can negatively affect your sleep. 

It can help to think about when and how you use screens. For example, you could try: 

  • avoiding screens an hour or two before bed 
  • cutting down on screen time before you try to sleep 
  • avoiding stimulating activities, such as playing games 
  • using a blue light filter, night mode or dark mode – you might be able to find these options in your device settings and in individual app settings 
  • adjusting other settings – for example, changing the brightness, or using silent, flight or airplane, or do not disturb mode. 

"Reminding myself that a bad night of sleep won't make or break me (because I can make it through, even if it sucks) has helped a lot to allay stress/anxiety about sleep." 

Look after yourself 

Looking after yourself physically can help improve your sleep. Try these to see if they help. 

Think about your diet 

Some types of foods can affect your sleep, including caffeine and sugar. It can also help to avoid eating large meals right before going to bed. Our pages on food and mood have more information. 

Try to do some physical activity 

Physical activity can help you sleep, including gentle physical activity. It can be particularly helpful to be active outdoors. Some people find they need to stop any physical activity a few hours before going to sleep. Our pages on physical activity and mental health have more information. 

Spend time outside 

Being outside in green space can help you relax and improve your wellbeing. Spending time in natural light can also be helpful for your sleep. Our pages on nature and mental health have more information. 

“Music and brisk walking helps me settle down at night because the pace of my thoughts I can match to the pace of my walking – thus it helps settle my mind a little and tires me out before bed.” 

Find support for connected issues 

If you're experiencing other issues alongside sleep problems, such as money worries or addiction to recreational drugs or alcohol, getting support for these things can help with your sleep problems too. 

Our pages on money and mental health, addiction and dependency, and mental health effects of drugs and alcohol have information about organisations that can help. 

Some medication, including psychiatric medication, can affect your sleep. If you're taking any type of medication and having problems with your sleep, talk to your doctor or a pharmacist. 

Support during the night 

If you're awake and you need support with difficult feelings or worries, here are some options that are available 24/7. 

  • To talk about anything that is upsetting you, you can contact The Samaritans Hong Kong (multilingual hotline: 2896 0000), The Samaritan Befrienders Hong Kong (Chinese hotline: 2389 2222), or Suicide Prevention Service (hotline: 2382 0000). 
  • You can also call the YWCA Counselling Hotline (2711 6622); HKFYG OpenUp 24-hour online counselling (https://www.openup.hk/index.htm?lang=en); Social Welfare Department Hotline Services (2343 2255); Youth Outreach All-Night Outreaching Team (9088 1023); Caritas Social Work Services Division 24-hour hotline (18288). 

Treatments to help with sleep problems 

Any treatments you're offered for sleep problems will depend on what type of problems you're having and any particular causes. 

Talking therapies 

Cognitive behavioural therapy for insomnia (CBT-I) is a type of CBT designed to help with insomnia. You may also be offered talking therapy to help with mental health problems that are affecting your sleep. See our pages on talking therapy and counselling for more information. 

Medication 

You might be offered sleeping pills to help with short periods of severe insomnia, or you might be prescribed medication for other types of sleep problems. See our pages on medication for more information. 

Referral to a sleep clinic 

Sleep clinics are used to assess sleep problems, which can include using equipment at home or staying overnight for an assessment. To access a sleep clinic, you'll usually need a referral from your family doctor. 

Sleep, Anxiety and Me 

"I started to learn about what I’d been experiencing and ways to make it more manageable."