Better sleep, one small habit at a time

Poor sleep affects mood, focus and blood pressure. The good news is that small, steady changes help most people more than any gadget.

Start with the morning

Get up at the same time every day, weekends included. A fixed wake-up time sets your body clock, and an earlier, easier bedtime usually follows within a couple of weeks.

Habits that help

• Daylight within an hour of waking
• Caffeine only before noon
• A short wind-down routine without screens
• A cool, dark, quiet bedroom

If you cannot sleep

If you are awake for more than 20 minutes, get up and do something calm in dim light until you feel sleepy. Lying in bed worrying makes the bed a place for worry.

When to talk to us

Book a visit if poor sleep lasts more than a month, if you snore loudly or stop breathing at night, or if low mood or anxiety keeps you awake. We can help, and sleeping pills are rarely the first step.