What can I do right now?
“I want to improve my sleep”
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You are not sleeping as well as you would like.
Try one of these now
- Evening wind-down — (20–30 min · Moderate evidence)
- Digital sunset — (30–60 min before bed · Emerging evidence)
- Bedtime to-do download — (5 min · Emerging evidence)
- If you can’t sleep, get up — (As needed · Strong evidence)
Why this can help
A repeated wind-down, a screen cut-off, emptying your head onto paper and not lying awake in bed for long are the core of what sleep specialists recommend.
When it is more than a rough moment
If you have struggled to sleep most nights for three months or more, or you snore loudly, gasp at night or feel exhausted every day, see a doctor.
Understand it better
- A steady sleep schedule — Going to bed and getting up at similar times is one of the strongest things you can do for sleep. (6 min · Beginner)
- An evening wind-down — A short, repeated routine that tells your body the day is over. (6 min · Beginner)
- When you can’t sleep — Lying in bed trying harder makes it worse. What sleep specialists suggest instead. (7 min · Practising)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.