Sleep better: small changes that help

nakodu · 2026-10-29T05:31:32.069743+00:00

- Same wake-up time every day, weekends included. This matters more than bedtime. - Daylight in the morning, even 10 minutes outside, sets your body clock. - No caffeine after early afternoon. It stays in your system for many hours. - Cool, dark room. Around 18 degrees C is ideal for most people. - Can't sleep after about 20 minutes? Get up, do something calm in dim light, and go back when you feel sleepy. Lying there frustrated teaches your brain that bed is for worrying. - Phone out of reach. If it's your alarm, put it across the room.

Same wake-up time every day, weekends included. This matters more than bedtime.
Daylight in the morning, even 10 minutes outside, sets your body clock.
No caffeine after early afternoon. It stays in your system for many hours.
Cool, dark room. Around 18 degrees C is ideal for most people.
Can't sleep after about 20 minutes? Get up, do something calm in dim light, and go back when you feel sleepy. Lying there frustrated teaches your brain that bed is for worrying.
Phone out of reach. If it's your alarm, put it across the room.

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