Building a better sleep routine

Good sleep is important for both physical and mental health. A regular routine can help improve sleep quality and make it easier to fall asleep and wake up feeling more refreshed.

Keep regular sleep times

Try to go to bed and wake up at broadly the same time each day, including weekends if possible. This helps support your body clock.

Create a wind-down routine

Doing the same calming activities each evening can help your body prepare for sleep. This might include reading, gentle stretching or listening to something relaxing.

Helpful habits before bed

• Reduce screen use in the hour before sleep
• Avoid caffeine later in the day
• Keep your bedroom dark, quiet and cool
• Avoid large meals just before bedtime

If you do not fall asleep quickly

Try not to watch the clock. If you feel wide awake, get up for a short time and do something calm in low light before trying again.

Give it time

Sleep routines often improve gradually rather than overnight. Small, consistent changes are usually more helpful than trying to change everything at once.