09/09/2026
🌙 5 Ways to Improve Your Sleep Hygiene
1. 📱 Reduce blue light exposure
Try switching off screens — phones, tablets, TVs — 60/90 minutes before bed time, giving your brain space to wind down. Blue light mimics daylight and can signal your body to hold back on melatonin. If cutting screens out entirely isn't realistic, blue light blocking apps or glasses can help.
2. ☕ Mind your caffeine intake
Caffeine can linger in your system for up to five hours, making it harder to relax and drift off. Cutting back later in the day, especially, can make a real difference to how easily you settle.
3. 🌆 Dim the lights
About an hour before bed, turn the lights down around your home. It's a simple cue that tells your body it's time to start winding down.
4. 🧘♀️ Build an evening routine
A consistent, relaxing routine helps your body recognise when sleep is coming. Reading, stretching, a warm drink or a bath — whatever helps you unwind is worth making a habit of.
5. 🎧 Explore meditation
A guided meditation or breathing exercise can be a gentle way to settle your mind before bed. Apps like Insight Timer are a good place to start if you're new to it.
💚 Small changes, tried consistently, add up. Experiment and see what fits naturally into your evening.
