Sleep Better Guide

Sleep environment

A cooler, darker and quieter room tends to support sleep. Aim for a comfortable temperature (many people prefer around 16-19C), block out light with curtains or a sleep mask, and reduce noise with earplugs or a white noise machine if you need them.

Bedtime routine

• Keep a consistent wake time - even on weekends - to anchor your body clock.
• Wind down for 30-60 minutes before bed with calm activities.
• Keep meals moderate in the evening and avoid heavy, late meals.
• Limit caffeine from the afternoon onward and alcohol close to bed.

Light exposure & screens

Daylight early in the day helps regulate your body clock. In the evening, dim the lights and reduce screen time; if you use devices, lower brightness and consider a blue-light filter. A short bright-screen break before bed can make falling asleep easier for many people.

Relaxation

If your mind is busy at night, try slow breathing (for example, breathing in for 4 counts and out for 6), gentle stretching, or writing down tomorrow's tasks so they are out of your head. If you are awake for a long time, get up, do something calm in dim light, and return to bed when sleepy.

Sleep problems can be a sign of something worth discussing with a healthcare professional - especially if they are persistent or affect your daily life. This guide is educational, not medical advice.

Helpful tools

Optional: a blockout sleep mask, a white noise machine, and a comfortable pillow. Choose what actually helps your environment.