10/09/2026
ve things that can help improve sleep:
1. Consistent sleep schedule — going to bed and waking up at the same time every day, even on weekends, helps regulate the body’s internal clock.
2. Limit screens before bed — blue light from phones and TVs can suppress melatonin production, making it harder to fall asleep. Aim to switch off 30–60 minutes before bedtime.
3. Watch caffeine and alcohol timing — caffeine can stay in your system for 6+ hours, and while alcohol might make you drowsy, it disrupts deeper sleep stages later in the night.
4. Create a wind-down routine — reading, light stretching, or a warm shower signals to the body that it’s time to relax.
5. Optimise the sleep environment — a cool, dark, quiet room (and a comfortable mattress/pillow) makes a big difference to sleep quality.
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