Therapy · Rest · Every evening · Free
A better sleep routine
Simple habits that help you fall asleep sooner and wake rested: regular hours, a calm hour before bed, and a dark, quiet room.
Adults need 7 or more hours of sleep. Poor sleep raises the risk of high blood pressure, diabetes, low mood and accidents. Most sleep problems improve with steady habits before any medicine is needed.
How to do it
- Go to bed and get up at the same times every day, including weekends.
- Stop tea, coffee and other caffeine after midday.
- Eat your last big meal at least 3 hours before bed.
- Put phones and screens away an hour before sleep; read, pray or talk quietly instead.
- Keep the bedroom dark, quiet and cool.
- If you cannot sleep after about 20 minutes, get up, sit quietly in dim light and return when sleepy.
- Get daylight and some exercise during the day.
Take care
Loud snoring with pauses in breathing, or sleepiness while driving, needs a health worker. Do not stop prescribed medicines without advice.
More therapies
FreeBrisk walkingThe simplest exercise there is: a daily brisk walk strengthens the heart, lowers blood pressure and blood sugar, and lifts the mood.
FreeSlow breathing for stressA few minutes of slow, deep breathing calms the body's stress response. Use it when anxious, angry or unable to sleep.
FreeWarm foot bath before bedA simple water treatment: soaking the feet in warm water helps many people relax and fall asleep.A healthy-living practice, not medical treatment. Keep taking any medicine you have been given and talk to a health worker if you are unwell.