How to sleep better at night
Practical, evidence based habits that help adults fall asleep more easily and wake less often, without medication.
Updated 22 October 2026. Medically reviewed by Abdullah Bhana, Lead Pharmacist and Independent Prescriber.
Keep the same wake up time
Getting up at the same time every day, including weekends, is one of the most effective changes you can make. It sets your body clock and builds sleep pressure for the next night.
Use the bed for sleep
If you have been lying awake for what feels like 20 minutes, get up and do something calm in dim light. Return to bed when you feel sleepy. Over time, this rebuilds the link between bed and sleep.
Wind down for an hour
Lower the lights, put work away and avoid bright screens before bed. A warm bath, reading or gentle stretching can help your body prepare for sleep.
Watch caffeine and alcohol
Caffeine can stay in the body for many hours, so avoid it after midday. Alcohol may help you drop off but often causes broken sleep later in the night.
Get daylight in the morning
Time outdoors early in the day helps set your body clock. Regular exercise helps too, ideally finished a few hours before bed.
If habits are not enough
If you have tried these changes for several weeks and still struggle most nights, a structured programme such as CBT-I or a clinical assessment may help.
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