Experts recommend that people should stop using digital devices shortly before trying to go to sleep.
Experts recommend that people should stop using digital devices shortly before trying to go to sleep.
What you can do
What you can do
Establishing a routine by going to bed and getting up at the same time every day may help improve sleep.
Establishing a routine by going to bed and getting up at the same time every day may help improve sleep.
Try to do something relaxing before going to sleep such as breathing exercises, reading a book or having a bath, rather than trying to force yourself to sleep is recommended.
Try to do something relaxing before going to sleep such as breathing exercises, reading a book or having a bath, rather than trying to force yourself to sleep is recommended.
Avoid caffeine, alcohol or large meals before bed, doing gentle exercise and trying to make your bedroom more comfortable, where possible.
Avoid caffeine, alcohol or large meals before bed, doing gentle exercise and trying to make your bedroom more comfortable, where possible.
"Let go of the busy, thinking day", such as by doing an enjoyable activity that is not too stimulating, can also be key to better sleep.
"Let go of the busy, thinking day", such as by doing an enjoyable activity that is not too stimulating, can also be key to better sleep.
Get exposure to natural daylight, particularly in the morning, is vital to help regulate our internal body clock.
Get exposure to natural daylight, particularly in the morning, is vital to help regulate our internal body clock.
NHS advise you to:
NHS advise you to:
Reflect on your day with
breathing exercises or
keeping a diary
Reflect on your day with
breathing exercises or
keeping a diary
Avoid caffeinated or sugary drinks
in the hours before bed. Choose
a warm, milky drink or herbal tea
Avoid caffeinated or sugary drinks
in the hours before bed. Choose
a warm, milky drink or herbal tea
Smoking and drinking alcohol can also
have disruptive effects on your sleep
Smoking and drinking alcohol
can also have disruptive
effects on your sleep
Remove any excess brightness by
making sure your curtains block out
the light and are pulled tight or
wear an eye mask
Remove any excess brightness by
making sure your curtains block out
the light and are pulled tight or
wear an eye mask
Limiting screen time gets you into
sleep mode. Turn off all screens. Move
charging devices into another room.
Limiting screen time gets you into
sleep mode. Turn off all screens. Move
charging devices into another room.
Turn your clock away so you can't see it
during the night. Put your phone out
of arm's reach, or even in another room.
Turn your clock away so you can't
see it during the night. Put your
phone out of arm's reach, or
even in another room.
Visit the official NHS website for more information
Visit the official NHS
website for more
information