Mental wellbeing

Improving Your Sleep

Simple habits — a regular routine, a restful bedroom and winding down before bed — can improve sleep and help with insomnia.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

Improving sleep, sometimes called good "sleep hygiene", means adjusting daytime and bedtime habits and your sleep environment to make good sleep more likely, and is the first-line approach for many people with insomnia.

Why it matters

Better sleep improves mood, concentration, energy and health, and reduces the toll of insomnia. Many sleep problems improve with practical changes before any need for medicine.

Practical tips

How to make it work

  • Go to bed and get up at the same times each day.
  • Create a relaxing pre-sleep routine and avoid screens for an hour before bed.
  • Keep the bedroom for sleep — dark, quiet, cool and comfortable.
  • Cut down on caffeine, especially in the afternoon and evening, and avoid large meals or alcohol late at night.
  • Be active during the day and get some natural daylight.
  • If you are awake and frustrated, get up and do something calming until you feel sleepy.

Good to know. If insomnia lasts more than a few weeks despite these steps, or is affecting your daily life, see your GP. Sleeping tablets are generally only for short-term use, and a talking therapy for insomnia (CBT-I) is often recommended first.

Answers

Improving Your Sleep: frequently asked questions

What is the best way to deal with insomnia?

Start with sleep-hygiene habits — a regular routine, a restful bedroom, winding down and cutting evening caffeine. If problems persist, a talking therapy called CBT for insomnia (CBT-I) is often the most effective long-term treatment.

Should I take sleeping tablets?

Sleeping tablets are generally only recommended for short-term use because of side effects and dependence. Habits and talking therapies are preferred for lasting insomnia — discuss options with your GP.

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Live Well & Every Mind Matters
  • UK Chief Medical Officers’ physical activity guidelines
  • Mind / mental health charities

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