Creating a Better Sleep Routine

A sleep routine is the pattern of things you do before bed and around the time you sleep.

There is no perfect routine for everybody, but regular habits can help your body and mind recognise when it is time to wind down.

Choose a regular wake-up time

A reasonably consistent wake-up time can help anchor your sleep pattern, including after a poor night.

Try not to compensate for every bad night by changing your schedule dramatically.

Create a wind-down period

Give yourself some time between the demands of the day and trying to sleep.

Choose activities that feel quieter: reading, music, a warm drink without caffeine, gentle stretching or preparing for the next day.

Reduce things that keep you alert

Caffeine, nicotine, alcohol, heavy meals, work and stimulating screen use can all affect sleep in different ways.

You do not need to redesign your whole evening at once. Pick one habit that seems most relevant to you.

Make the bedroom work for sleep

A room that is reasonably dark, quiet, comfortable and not too hot can make sleep easier.

If your phone repeatedly wakes or distracts you, consider moving it further away or changing notifications.

Deal with worries before getting into bed

If your mind becomes busy at night, write down tomorrow’s tasks or unresolved worries earlier in the evening.

Give practical problems a next step where possible, then leave them until the planned time.

What if I cannot sleep?

Trying harder to force sleep can make you more frustrated.

If you are lying awake for a long time and becoming tense, a quiet low-stimulation activity until you feel sleepier may be more helpful than repeatedly checking the clock.

When should I seek more help?

If sleep problems happen regularly, continue for a long time or significantly affect daytime life, speak to your GP.

Sleep problems can have many causes, and persistent difficulty deserves proper attention.

4.7: What to Do When You Can’t Sleep

4.8: How Screens and Everyday Habits Can Affect Sleep

11.3: Creating a Worry Diary

General information only. This is not a diagnosis or a substitute for professional healthcare advice.