Your body loves rhythm. When you go to bed and wake up at roughly the same time every day, your internal clock gets stronger, and falling asleep becomes easier.
Fix your wake-up time first
Choose a wake-up time you can keep, including weekends, within about an hour. Morning daylight helps anchor your body clock, so open the curtains or step outside soon after waking.
Create a 30-60 minute wind-down
- Dim the lights in the evening.
- Put screens away or reduce brightness and avoid stimulating content.
- Do something calming: reading, gentle stretching, a warm shower, quiet music.
- Write down tomorrow's tasks so your mind doesn't keep rehearsing them.
- Go to bed when you feel sleepy, not just because the clock says so.
If you can't sleep
Don't stay in bed tossing and turning for hours. After about 20 minutes, get up, do something quiet in dim light and return to bed when sleepy. This helps your brain link bed with sleep.
Be patient
New routines can take a few weeks to settle. Focus on consistency instead of perfection.
If sleep problems persist for more than a few weeks, talk to your doctor. Effective treatments exist, including cognitive behavioural therapy for insomnia.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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