| Anger | Autism | Confusion | Depression |
| Exercise | Fear | Mental Health | Physical Health |
| Shame | Sleep | Stress | Supporting A Loved One |
Stress and uncertainty make sleep fragile. Court dates, probation appointments, prison visits, unpaid work and letters arriving without warning can keep the mind on high alert. Poor sleep then makes worry, irritability and low mood worse. You can’t force sleep, but you can set the stage so your body has a fair chance to drift off and stay asleep.
Keep days steady so nights are calmer. Wake at roughly the same time, get daylight on your face, eat regular meals and move your body, even if it’s just a short walk. Set a simple admin window for case tasks and stick to it so updates aren’t creeping into the evening. After stressful events, give yourself half an hour to settle before you take on anything else; a warm shower, a tidy-up or a quiet stroll will bring the level down.
Create a wind-down that your brain learns to recognise. In the last hour before bed, dim lights, lower screens and do something light and predictable like stretching, reading a few pages or making tomorrow’s to-do list. If thoughts race, write them down in one place and tell yourself you’ll deal with them in the morning. Caffeine late in the day, nicotine close to bedtime and alcohol used to “knock you out” usually backfire and fragment sleep, so keep them modest and earlier.
Make your sleep space as calm as you can. Cooler rooms tend to help. Block light where possible and cut down noise with soft music or a fan. If you are in shared or noisy accommodation, simple earplugs and an eye mask can make a difference; if you are in custody or visiting prison, ask staff what’s permitted to help you sleep more comfortably. When staying away for court, take something familiar like a pillowcase or a small routine so your body gets the same cues.
Handle wake-ups without panic. If you can’t drop off after twenty minutes, get up, keep lights low and do something quiet until you feel sleepy again, then return to bed. If early-morning waking is your pattern, keep the same rise time, step into daylight and move gently to signal a new day. Avoid long daytime naps; if you must nap, keep it short and earlier in the afternoon so it doesn’t steal night-time sleep.
Plan for early starts and long days. Lay out clothes, charge your phone, prep simple food and set two alarms. Build in travel buffers for court, probation or unpaid work so you’re not running on adrenaline. After you get home, aim for a calm reset before bed rather than diving straight into heavy conversations or more admin.
Look after health issues that disturb sleep. Ongoing pain, persistent heartburn, breathing pauses or loud snoring, restless legs and low mood are all worth a conversation with your GP. If medication timings are keeping you wired at night or groggy in the day, ask about adjustments. If you use drugs or drink heavily to cope, be honest with your GP; support is available and better sleep usually follows steadier use.
If anxiety bites at night, bring attention back to the room. Slow your breathing so the out-breath lasts a little longer than the in-breath. Notice five things you can see, four you can feel, three you can hear. Remind yourself you only need to rest; sleep will come when it’s ready. If fear or anger spikes during a visit or appointment, ask for a short pause so you don’t carry that surge straight into bedtime.
If poor sleep is grinding you down, ask for help. Your GP can discuss practical options, from brief talking therapies that target insomnia to support with mood or anxiety. If you need someone to talk to right now, you can call Samaritans on 116 123 for confidential emotional support at any time, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.
Sleep improves in steps. Keep the routine, hold a calm boundary around evenings, lighten the bedroom and let today’s worries live in your notebook, not in your head. You don’t have to fix it all at once; you just need to give your body a fair chance, night by night.
If you have any questions then contact us using the link below.
This page gives general information only. It is not legal advice.