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)

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Page last reviewed: 8 April, 2025