Improve your bedtime routine
To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath.
Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including:
- looking at screens, like your laptop or phone
- drinking caffeine within six hours before bedtime
- napping or spending too much time in bed during the day
- drinking alcohol before bed
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Have a light snack or drink
It’s a good idea to avoid caffeine, alcohol and sugary drinks before bed.
But drinking one of the many relaxing herbal teas is a good way to spend some quiet time, perhaps whilst reading or listening to music.
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Practice Good Sleep Hygiene
Take steps to make it easier to sleep well.
- Avoid caffeine, alcohol, or other drugs for several hours before bed
- Set a regular bedtime
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Be thoughtful about any food or drinks you have close to bedtime
Many types of sugar before bed have been shown to reduce the quality of your sleep. The same can be said for coffee, alcohol, and food high in fat content.
- Don’t eat high fat or drink alcohol before bed.
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