Time for a Rethink about your sleep

Time for a Rethink about your sleep

To get the best from our Help Sleep track, we recommend listening to it in bed as part of your bedroom routine.

There are also a number of practical things that you can do to improve the quality of your sleep. These include:

  • Limit disturbances by other people or pets.
  • Make sure your room is as dark as possible.
  • Put your phone into night mode, holding notifications and calls till morning. You can set this to happen automatically at a certain time.
  • Keep to a regular bedtime and a regular bedtime routine.
  • Equally, maintain regular wake-up times, to avoid a jet-lag effect.
  • Avoid drinking caffeine, in the form of coffee, tea, cola or other caffeinated drinks, after late afternoon.
  • Avoid excessive alcohol consumption.
  • Try not to eat heavy meals late at night.
  • Avoid screen time too late at night, as the blue light of the screen affects your sleep-promoting melatonin production. This is very important for young children in particular. A good practice is to spend the last hour before settling down with a book or listening to music.
  • Ensure that you drink enough water during the day, as being well hydrated will reduce anxiety.
  • Lavender is well known for promoting sleep and you might find it helpful to spray your pillows and bedding with some lavender. The smell will also trigger a habitual night-time response.


So all that remains for you to do is tuck yourself up in bed, switch on the track and zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

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