Self-care
How to sleep better
Simple habits that help you fall asleep and stay asleep, without pills or gadgets.
Why sleep matters for your head
A bad night makes everything feel heavier: shorter temper, more worry, less patience. Sleep is one of the quickest ways to take pressure off your mood.
Keep the same wake-up time
Get up at the same time every day, weekends included. A fixed wake-up time sets your body clock more than a fixed bedtime does.
Wind down for 30 minutes
Dim the lights, put the phone in another room or face down, and do something dull: a shower, stretching, a book. Caffeine after mid-afternoon and alcohol late at night both make sleep lighter.
If you can't drop off
If you've been lying awake for around 20 minutes, get up, sit somewhere dim and do something calm until you feel sleepy, then try again. Lying there fighting it trains your brain to link bed with being awake. The 4-7-8 breathing in Coaching can help too.
When to get help
If poor sleep has lasted several weeks and is affecting your days, speak to your GP or doctor. Loud snoring with gasping or choking at night is also worth checking.