Sleep Hygiene Tips: Practical Habits for Better Rest

What sleep hygiene means

Sleep hygiene is the set of habits and conditions that make good sleep more likely. It will not cure every sleep problem, but for many people poor sleep is driven or worsened by routine and environment, and those are things you can change. Building better habits is also the foundation that any short-term sleep medicine should sit on top of, not replace.

Keep a consistent rhythm

Your body runs on an internal clock that thrives on regularity.

• Go to bed and wake up at roughly the same times every day, including weekends.
• Get natural daylight during the day, especially in the morning, to anchor your body clock.
• Avoid long or late-afternoon naps, which can make it harder to sleep at night.

Mind what you consume

What you eat and drink, and when, affects sleep.

• Limit caffeine from the afternoon onwards, as its effects last for hours.
• Avoid large meals close to bedtime.
• Be cautious with alcohol. It may help you fall asleep but tends to fragment sleep later in the night.
• Reduce fluids in the last hour or two before bed if night-time trips disturb you.

Create a restful environment

Your bedroom should signal sleep.

• Keep it dark, quiet, and cool.
• Reserve the bed for sleep and intimacy, not work or scrolling.
• Use comfortable bedding and reduce noise and light where you can.

Wind down before bed

The hour before sleep matters. A consistent, relaxing routine tells your brain it is time to switch off.

• Dim the lights and step away from bright screens.
• Try a calming activity such as reading, a warm bath, or gentle stretching.
• Write down tomorrow's worries or tasks so your mind can let go of them.

If you cannot sleep

Lying awake and anxious about not sleeping tends to make things worse. If you have been awake for a while:

• Get up and do something quiet and relaxing in low light.
• Return to bed when you feel sleepy.
• Avoid clock-watching, which feeds frustration.

Move your body

Regular physical activity supports deeper sleep. Aim for activity earlier in the day where possible, as vigorous exercise late at night can be stimulating for some people.

When to seek help

Give new habits a fair trial of several weeks. See your doctor if:

• Insomnia persists despite good sleep hygiene
• You feel exhausted and unable to function during the day
• You snore heavily, gasp, or stop breathing in your sleep, which others may notice
• Low mood, anxiety, or pain is disrupting your sleep

Cognitive behavioural therapy for insomnia (CBT-I) has strong evidence for long-term benefit and is often recommended before, or instead of, medication. Where a short-term sleep aid is appropriate, it should be agreed with a professional and used briefly. Our zopiclone for insomnia guide explains one such option.

You can browse the sleep aids range or shop all. For most people, consistent habits make the biggest difference of all.

General information only — not medical advice. Always read the patient information leaflet and consult a doctor or pharmacist before starting any medication.