Better Sleep: Small Habits That Make a Big Difference
Simple, everyday habits for better sleep, from a steady routine and a calmer bedroom to managing caffeine, screens and a busy mind.
Few things affect how we feel as much as sleep. After a good night, the day seems easier. After a poor one, everything feels like hard work. The good news is that many of the things that help us sleep well are simple habits that anyone can try.
What follows is general advice for healthy adults. If you have ongoing trouble sleeping, snore loudly, stop breathing at night, or feel exhausted however long you sleep, talk to your GP. The NHS website also has a helpful section on sleep and insomnia.
Keep a regular rhythm
Your body runs on an internal clock, and it likes routine. Going to bed and getting up at roughly the same time every day, including weekends, is one of the most useful things you can do.
It's tempting to lie in on a Saturday to "catch up", but a big lie-in can make it harder to fall asleep on Sunday night, and Monday morning becomes a struggle. If you need extra rest, try going to bed a little earlier instead.
Get daylight in the morning
Natural light helps set your body clock. Try to get outside for a few minutes in the morning, even on a grey day. A short walk, a coffee by an open window or a stroll to the shop all count. In the depths of a British winter it can be hard, so make the most of any brightness at lunchtime.
Watch the caffeine
Caffeine can stay in your system for hours, so a mid-afternoon coffee can still be working at bedtime. Remember it's not just coffee. Tea, cola, energy drinks and some chocolate contain it too. Try setting yourself a cut-off point, such as no caffeine after lunchtime, and see whether it makes a difference.
Think about alcohol and late meals
A nightcap might make you feel drowsy, but alcohol tends to disrupt sleep later in the night, so you wake up less refreshed. Large, rich meals late in the evening can also make it harder to settle. If you're hungry before bed, a light snack is usually fine.
Make your bedroom a place for sleep
Your bedroom should feel calm and comfortable.
- Cool: a slightly cool room tends to be better for sleep than a warm one.
- Dark: use blackout curtains or blinds, or an eye mask, especially in summer when it gets light very early.
- Quiet: earplugs or a fan can help if you live on a busy road or have a noisy neighbour.
- Comfortable: if your mattress is lumpy, sagging or many years old, it may be time to look at a new one.
Try to keep work out of the bedroom. If the laptop and paperwork live by your bed, your mind connects the room with work rather than rest.
Put the screens away
Phones and tablets keep our brains busy: one more email, one more video, one more scroll. Try to stop using them for half an hour to an hour before bed. Charging your phone outside the bedroom helps, and an old-fashioned alarm clock means you don't need it by the bed at all.
If you must use a screen, turn the brightness down and use the night or evening mode many phones have. More importantly, choose something calm rather than something that winds you up.
Build a wind-down routine
Just as children have a bedtime routine, adults benefit from one too. Pick a few relaxing things and do them in the same order each night, so your body learns what comes next:
- a warm bath or shower
- reading a book (a paper one is ideal)
- gentle stretching
- listening to calm music or a podcast
- writing a short to-do list for tomorrow, so it's out of your head
When your mind won't switch off
Lying awake worrying is miserable. A few things can help:
- Write it down. Keep a notebook by the bed and jot down whatever is going round your head. You can deal with it in the morning.
- Try slow breathing. Breathe in gently through your nose, then breathe out slowly, a little longer than the in-breath. Repeat for a few minutes.
- Get up if you can't sleep. If you've been lying awake for what feels like a long time, get up, go to another room and do something quiet in low light until you feel sleepy. Then go back to bed. This stops your bed becoming a place for tossing and turning.
- Don't watch the clock. Checking the time again and again only adds to the worry. Turn the clock away from you.
Move during the day
Regular physical activity generally helps people sleep better. A daily walk is a great start. Try to avoid very vigorous exercise right before bed, though, as it can leave some people feeling wired.
Be patient
Habits take time to work. Choose two or three changes, stick with them for a couple of weeks, and notice how you feel. Sleep is not a luxury. It's the foundation for almost everything else, and it's well worth looking after.