Before you start
- A regular schedule you can stick to
- Curtains or an eye mask, and earplugs if needed
How much sleep do you need?
Most adults need 7–9 hours of sleep a night. Teenagers need more (about 8–10 hours), and children more still. Feeling refreshed and alert during the day is a better guide than an exact number.
Method 1 Set a steady rhythm
-
Step 1: Fix your wake-up time
Get up at the same time every day, even at weekends. This trains your body clock more than any other habit.
-
Step 2: Get morning light
Spend 10–30 minutes outside in daylight soon after waking. It helps you feel alert in the day and sleepy at night.
-
Step 3: Be careful with naps
If you nap, keep it under 30 minutes and before mid-afternoon.
-
Step 4: Be active during the day
Regular exercise improves sleep, but finish vigorous workouts a few hours before bed.
Method 2 Watch what you eat and drink
-
Step 1: Cut off caffeine early
Caffeine stays in your body for hours. Avoid coffee, tea, energy drinks and cola from early afternoon, about 6 hours or more before bed.
-
Step 2: Go easy on alcohol
Alcohol may make you drowsy, but it disrupts sleep later in the night.
-
Step 3: Don’t go to bed too full or hungry
Finish large meals 2–3 hours before bed. A small snack is fine if you’re hungry.
-
Step 4: Limit drinks late at night
Reduce fluids in the last hour or two to avoid waking up for the toilet.
Method 3 Create a good sleep environment
-
Step 1: Make it dark
Use blackout curtains or an eye mask, and cover standby lights.
-
Step 2: Keep it cool and quiet
A slightly cool room, around 16–20°C (60–68°F), suits most people. Use earplugs or a fan for steady background noise.
-
Step 3: Keep the bed for sleep
Avoid working, scrolling or watching TV in bed, so your brain links bed with sleep.
-
Step 4: Check your bed
A mattress and pillows that support you comfortably make a difference. Many mattresses need replacing after 8–10 years.
Method 4 Wind down and fall asleep
-
Step 1: Start a wind-down routine
An hour before bed, dim the lights and do something calming: reading, a warm shower, gentle stretching or listening to music.
-
Step 2: Put screens away
Phones and laptops keep your mind busy and their light can delay sleep. Charge your phone outside the bedroom if you can, or use Do Not Disturb.
-
Step 3: Empty your head
Write tomorrow’s to-do list and any worries on paper before bed.
-
Step 4: Relax your body
In bed, try slow breathing (in for 4, out for 6–8) or relax each muscle group from your toes upwards.
-
Step 5: Get up if you can’t sleep
If you’re still awake after about 20 minutes, get up, go to another dim room and do something calm until you feel sleepy. Don’t watch the clock.
Troubleshooting
I wake up at 3 am and can’t get back to sleep
Avoid checking your phone. Use slow breathing; if you’re still awake after about 20 minutes, get up and do something calm in dim light, then go back to bed when sleepy.
I work shifts
Keep your sleep schedule as regular as you can, use blackout curtains and earplugs for daytime sleep, and avoid caffeine in the second half of your shift.
My partner’s snoring keeps me awake
Try earplugs or white noise, and encourage your partner to see a doctor, as loud snoring can be a sign of sleep apnoea.
Frequently asked questions
Can I catch up on sleep at the weekend?
A little extra sleep helps, but big lie-ins disrupt your body clock. Keeping a regular wake-up time works better.
Does melatonin help?
It can help with jet lag and some sleep problems, but rules on buying it vary by country. Ask a doctor or pharmacist before using it.
Is it bad to use my phone in bed?
It often delays sleep because it keeps your mind engaged. Stop using it at least 30–60 minutes before bed.
Summary
Keep a fixed wake-up time, get daylight in the morning, and avoid afternoon caffeine, late heavy meals and alcohol. Make your bedroom dark, quiet and cool, wind down without screens, and get up if you can’t sleep after about 20 minutes. See a doctor about long-lasting insomnia, loud snoring or daytime sleepiness.