How to Get Better Sleep in Prison

Sleep is one of the most important parts of our physical and psychological health.

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Although you cannot control every aspect of your environment in custody, there are many strategies that can improve the quality of your sleep. Sleep hygiene refers to the habits and routines that prepare your brain and body for restful sleep. Consistently practising these strategies can improve your mood, concentration, emotional regulation, physical health and resilience.

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Why Sleep Matters

While you sleep, your brain and body are actively repairing themselves. Good quality sleep helps:

• Improve memory and concentration; reduce stress and irritability
• Strengthen emotional regulation
• Support physical healing and immune function
• Improve decision-making and self-control
• Reduce cravings and impulsive behaviour
• Increase motivation and energy throughout the day

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Poor sleep has the opposite effect. Even one night of bad sleep can make you more emotionally reactive, increase anxiety, reduce frustration tolerance, lead to bad decisions, and make everyday problems feel much larger than they actually are. When poor sleep continues over weeks or months, it can contribute to depression, anxiety, hopelessness, aggression and difficulty engaging in rehabilitation.

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Understanding Your Body Clock

Your brain follows a natural 24-hour rhythm known as the ‘circadian rhythm’. This internal clock tells your body when to feel alert and when to feel sleepy. Regular routines help strengthen this rhythm.

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Although life in custody often involves fixed schedules, maintaining consistency where possible can help your body recognise when it is time to sleep. Going to bed and getting up at similar times each day, even on weekends, helps train your brain to expect sleep.

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It is also important that you only use your bed for sleeping so that your body learns this connection (bed = sleep). Try to avoid eating and/or watching television in bed if you have other areas available to you.

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Develop a Consistent Bedtime Routine

Your brain benefits from predictable signals that sleep is approaching. Develop a routine that lasts around 20-30 minutes before falling asleep. This might include:

• Completing personal hygiene
• Reading a book
• Gentle stretching
• Slow breathing exercises
• Quiet reflection or prayer
• Mindfulness meditation
• Writing in a journal

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Calm Your Nervous System

Instead of trying to force yourself to sleep, focus on calming your nervous system. Helpful techniques include:

• Slow deep breaths to your belly.
• Progressive muscle relaxation.
• Body scan meditation.
• Thinking about a peaceful place.
• Counting slow breaths.

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Manage Racing Thoughts

You may notice that worries about court matters, family, finances, relationships, or the future often appear once the environment becomes quiet. Rather than trying to stop these thoughts, acknowledge them without engaging with them.

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You might quietly remind yourself:

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“I don’t need to solve tomorrow’s problems tonight.”

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If journalling is available, write your worries down earlier in the night. This tells your brain that these concerns have been acknowledged and can be revisited tomorrow.

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Mindfulness also teaches us that thoughts are mental events rather than facts.

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Be Careful with Daytime Napping

Even if you have a bad night’s sleep and are tired, it is important that you try to keep your daytime activities the same – don’t avoid activities because you feel tired; this can reinforce the insomnia.

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Although daytime naps can feel tempting after a poor night’s sleep, long naps reduce your body’s natural sleep drive. If you do nap, keep it short (around 20–30 minutes) and avoid sleeping late in the afternoon. Building enough sleep pressure throughout the day helps you fall asleep more easily at night.

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Stay Physically Active

Exercise is one of the most effective natural sleep aids available. This may include yard exercise, walking, strength training, or stretching. Regular movement reduces stress hormones, improves mood, and increases the body’s natural drive for sleep.

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Watch What You Consume

Caffeine (found in coffee, tea, cola/energy drinks) can remain in your body for many hours, so try to avoid caffeine later in the day. A healthy, balanced diet will also help you to sleep well, but timing is important. Some people find that a very empty stomach at bedtime is distracting, so it can be useful to have a light snack, but a heavy meal soon before bed can also interrupt sleep.

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If You Cannot Sleep

Almost everyone experiences occasional sleepless nights, and trying too hard to sleep often keeps people awake. Watching the clock also increases anxiety and makes sleep even harder. Only try to sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed. If you haven’t been able to get to sleep after about 20 minutes, get up and do something calming or boring until you feel sleepy, then return to bed and try again.

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You may wish to try focusing on your breathing, relaxing your muscles one body part at a time, or practising mindfulness on the floor.

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Resting quietly is still good for you, even if you are not asleep.