Sleep Better Tonight No pills. No gadgets. Just small habits that work.

Same wake-up time, every day Your body clock trusts repetition. Keep weekends within an hour of weekdays.

Get daylight soon after waking Morning light tells your body it's daytime — so tiredness arrives on time at night.

Cool, dark, quiet room Slightly cool beats warm. Dim the lights in the last hour before bed.

Pro tip: Move the charger Charge your phone across the room. No phone in bed = no midnight scrolling.

Mistake: One last message One work message at night starts thoughts that follow you to bed. Write it down for tomorrow instead.

A boring wind-down routine Shower, pyjamas, book, lights out — same order, 30 minutes. Boring is good here.

Keep naps short and early Long or late naps steal sleepiness from the night. Brief, early, with an alarm.

Pick a few — not all 20 Small causes accept small fixes. Start with 2–3 tips tonight, add more over weeks.

Read the Guide All 20 realistic tips, free and explained step by step.