Most adults need at least seven hours of sleep a night, yet many people struggle to switch off. A predictable bedtime routine signals to your body that it is time to rest.
- Go to bed and get up at similar times every day, including weekends.
- Start winding down 30 to 60 minutes before bed with something calming, such as reading or a warm shower.
- Dim the lights and put phones and laptops away.
- Avoid caffeine in the afternoon, and heavy meals or alcohol close to bedtime.
- Keep your bedroom cool, dark and quiet.
- If you cannot sleep after a while, get up and do something relaxing until you feel sleepy.
If poor sleep continues for several weeks or affects how you function during the day, speak to a doctor.
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This article is for general information only and is not a substitute for advice from a qualified health professional.
