Lying awake while your mind races is frustrating, and it is very common. The good news is that a few simple changes, often called sleep hygiene tips, can make it easier to drift off and stay asleep. This guide from Guardian Pharmacy explains ten practical habits you can try tonight.
Key takeaways
- A regular sleep schedule and a calm wind-down routine are the foundations of good sleep.
- Light, noise, temperature, caffeine and screens all affect how easily you fall asleep.
- Small changes usually take a few weeks to show their full effect, so be patient.
- If poor sleep lasts for weeks or affects daily life, talk to your GP or pharmacist.
What is sleep hygiene?
Sleep hygiene simply means the habits and surroundings that help you sleep well. It is not about perfection. It is about giving your body the right signals that it is time to wind down.
Most adults need around seven to nine hours of sleep a night, though needs vary from person to person. Good sleep supports mood, concentration and general health.
Sleep hygiene tips for a steadier routine
Your body clock loves regularity. These first four sleep hygiene tips are about timing and winding down.
- Keep regular hours. Go to bed and get up at roughly the same time every day, including weekends.
- Build a wind-down routine. Spend 30 to 60 minutes doing something calm, such as reading, gentle stretching or a warm bath.
- Get daylight early. Natural light in the morning helps set your body clock.
- Move during the day. Regular physical activity can help you sleep, but try not to exercise hard right before bed.
Make your bedroom sleep-friendly
Your bedroom should feel restful. Think of it as a space for sleep rather than work or scrolling.
- Keep it cool, dark and quiet. A slightly cool room, blackout curtains or an eye mask, and earplugs if needed can all help.
- Check your bed. A comfortable mattress and pillows make a real difference.
- Put screens away. Phones, tablets and TVs can keep your mind active. Try to switch them off an hour before bed.
What you eat, drink and think about
- Watch caffeine and alcohol. Caffeine can linger for hours, so avoid tea, coffee and energy drinks later in the day. Alcohol may make you drowsy but often disrupts sleep later in the night.
- Avoid heavy meals late at night. A light snack is fine if you are hungry, but big meals close to bedtime can make it harder to settle.
- Get out of bed if you cannot sleep. If you are still awake after about 20 minutes, get up, do something quiet in low light, and return when you feel sleepy.
Worries often feel louder at night. Writing a short to-do list or jotting down what is on your mind earlier in the evening can help you let go of it at bedtime.
When tips are not enough
Sometimes poor sleep has a deeper cause. If trouble sleeping carries on for weeks, our guide to insomnia causes, self-help steps and when to see your GP explains what may be going on and what support is available.
If you work nights or rotating shifts, standard advice can be harder to follow. Read our tips on protecting your body clock around shift work. And if you wake up exhausted despite a full night in bed, see why you might always feel tired.
The NHS website has more general advice on sleep and tiredness at nhs.uk. Please speak to a pharmacist before using any over-the-counter sleep aid, as they are not suitable for everyone.
When to speak to a professional
See your GP if you have had trouble sleeping for more than a few weeks, if tiredness affects your work, driving or mood, or if you snore loudly or stop breathing in your sleep. A pharmacist can also talk through safe options with you. Call NHS 111 if you are unsure what to do. If you feel unable to cope or have thoughts of harming yourself, contact Samaritans free on 116 123, or call 999 in an emergency.
Frequently asked questions
How long does it take to fall asleep?
Many healthy adults take roughly 10 to 20 minutes to fall asleep. Taking much longer on most nights, over several weeks, is worth discussing with your GP.
Is it bad to look at my phone before bed?
Screens can keep your mind alert and may delay bedtime. Switching them off an hour before bed and using that time to relax is a sensible habit.
Should I nap during the day?
A short nap early in the afternoon is fine for many people. Long or late naps can make it harder to sleep at night, so keep them brief if you are struggling.
Can a pharmacist help with sleep problems?
Yes. A pharmacist can talk through your habits, check whether any medicines you take may affect sleep, and advise when to see your GP.
Related reading
- Insomnia in the UK: Causes, Self-Help Steps and When to See Your GP
- Shift Work and Sleep: How to Protect Your Body Clock
- Why Am I Always Tired? Common Causes of Daytime Fatigue
- Browse all our health guides
This article is for general information only and is not a substitute for personal medical advice. If you are worried about your health, speak to your GP or pharmacist, or call NHS 111. In an emergency, call 999.
Contact Guardian Pharmacy
Address: 448 Kingsland Road, Dalston, London, E8 4AE, United Kingdom
Email: [email protected]
Website: guardianpharma.co.uk
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