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    Self Care

    Sleep hygiene advice

    Good sleep hygiene can make a significant difference. These evidence based tips are a recommended first step.

    Keep a consistent schedule

    Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

    Limit caffeine and stimulants

    Avoid caffeine, nicotine, and alcohol in the hours before bed. These can interfere with your ability to fall and stay asleep.

    Reduce screen time

    Avoid phones, tablets, and computers for at least 30 minutes before bed. Blue light can suppress melatonin production.

    Create a relaxing routine

    Develop a calming pre sleep routine such as reading, gentle stretching, or breathing exercises.

    Optimise your bedroom

    Keep your bedroom cool, dark, and quiet. Use comfortable bedding and reserve the bed for sleep only.

    Manage naps carefully

    If you nap, limit it to 20 minutes in the early afternoon. Long or late naps can disrupt night time sleep.

    Sleep hygiene alone may not be sufficient for chronic insomnia. If you have been practising good sleep habits and are still struggling, a clinical assessment may be appropriate.