Your little ritual for better nights

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Little habits for calmer nights

Going to bed and getting up around the same time, weekends included, helps your body learn when it's time to feel sleepy.

An hour before bed, switch to softer, warmer lamps. Lower light is a gentle signal that the day is winding down.

Put your phone face down a little before sleep. If you use Sleep Buddy, start your soundscape, set the timer and let the screen rest.

Most people sleep better in a slightly cool room. Blackout curtains and a steady background sound can hide sudden noises.

Try breathing in for four counts and out for six. A longer out-breath can help a busy body settle.

Jot tomorrow's to-dos on paper before bed. Once they're written down, your mind doesn't have to keep holding them.

Coffee, tea and energy drinks can stay with you for hours. A caffeine cut-off in the early afternoon is kinder to your night.

If you're wide awake after a while, get up, do something calm in low light, and return to bed when you feel drowsy.

These are general tips, not medical advice. If poor sleep keeps going or worries you, talk to your doctor.