You can see a good night's sleep. You look brighter and more rested, you stand a little taller and you're more patient with yourself and others. It is quite possibly the most effective thing you can do for how you look and feel, and it costs nothing.
The habits below are drawn from the NHS's own advice on sleeping better. None of them is complicated. The secret, like most things worth doing, is consistency.
Six habits for better sleep
Keep a regular routine
Going to bed and getting up at similar times each day, weekends included, helps your body learn when it's time to sleep.
Wind down without screens
Put screens away for the hour before bed. The light from phones and laptops can make it harder to fall asleep. Read, stretch, take a bath or listen to something calm instead.
Put your worries on paper
If your mind races at night, write down what's on it, or tomorrow's to-do list, before bed. It clears space to rest.
Make your bedroom a sanctuary
Quiet, dark and cool. Good curtains or an eye mask, earplugs if you need them, and a room that's slightly cooler than the rest of the house.
Don't force it
If you're still awake after around twenty minutes, get up, do something quiet and relaxing in low light, and go back to bed when you feel sleepy.
Move during the day
Regular physical activity helps both body and mind, and it can help you sleep better too. A daily walk counts.
A ritual worth keeping
Treat the hour before bed as part of your self-care rather than leftover time. Lay out tomorrow's clothes so the morning is calm. Do your skincare slowly. Dim the lights. Small, repeated rituals tell your body the day is over, and they make the morning easier too.
If sleep is a struggle most nightsOccasional poor nights are normal. If you regularly struggle to sleep, and it's affecting your days, speak to your GP or a pharmacist. The NHS has more on beating insomnia.
Source: NHS Every Mind Matters, How to fall asleep faster and sleep better. This article is general information, not medical advice.
