Sleep hygiene
Bedtime baddies
What to avoid before bedtime
- Avoid caffeine after 2pm.
- Avoid physical or stimulating activities about 2 hours before bedtime.
- Avoid screen time and blue light for at least an hour before bed.
Environment
Create a sleep-friendly environment
- Keep the bedroom just for sleep and sex.
- Keep the bedroom dark, cool, and quiet.
Good habits
Build healthy sleep habits
- Wake up at the same time every day, including weekends.
- Develop a relaxing bedtime routine.
- Get morning sunlight exposure and ensure enough exercise during the day.
Insomia support
If you suffer from insomnia, consult your GP and you can consider CBT-Insomnia on Sleepio (free for England NHS patients)
