How to get into a better sleep routine

Why is this harder than it sounds?

The NHS's advice on sleep is simple: a regular routine helps your body get used to sleeping better. Doing it is harder. Late nights at the weekend, shift patterns, scrolling in bed and worry all pull the routine apart, and it's hard to tell which change is making a difference when you're tired every day. A few bad nights are usually nothing to worry about; it's the ongoing pattern that matters.

What should you do?

1. Fix your wake-up time first

   Getting up at the same time, including at weekends, is often easier to control than when you fall asleep.

2. Set a wind-down

   The NHS suggests giving yourself time to relax before bed. Pick something calm you'll actually do.

3. Move caffeine earlier

   The NHS suggests avoiding caffeine late in the day.

4. Put the phone away

   Charge it outside the bedroom if you can.

5. Make the bedroom comfortable

   Dark, quiet and a comfortable temperature, as far as you can manage.

6. Keep a simple sleep note

   When you went to bed, roughly when you woke, how you felt the next day. After a couple of weeks you'll see what helps, and it's useful if you talk to a GP.

What tends not to work

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  Changing everything at once, so you can't tell what helped.

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  Long lie-ins to catch up, which can make the next night harder.

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  Ignoring months of poor sleep. The NHS says to speak to a GP if changing your habits doesn't help or you think you may have insomnia.