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Recovery · Go further · 01

Recovery: A Natural Sleep Cheat Sheet

Better sleep doesn't always need pills, supplements or gadgets. These simple, natural habits help you fall asleep more easily and wake up feeling rested.

Good sleep starts well before you get into bed

What you do through the day, how you spend your evening and how you set up your bedroom all affect how well you sleep.

Through the day

  • Stop caffeine by early afternoon. It can keep you buzzed for hours after your last cup.
  • Keep the same wake time every day.
  • If you nap, keep it short and early in the afternoon.

In the evening

  • Give yourself 30–60 minutes to wind down. Read, stretch or have a shower.
  • Put screens away for the last hour. They keep your mind switched on when it should be slowing down.
  • Go easy on alcohol close to bed. It can help you fall asleep, but it disrupts your sleep later in the night.

In the bedroom

  • Keep it dark. Block-out curtains or an eye mask help.
  • Keep it cool and quiet.
  • Charge your phone outside the bedroom.
Remember

Pick one change from this list and start tonight.

General information, not medical advice. If you've struggled with your sleep for a while, speak to your GP.

Recovery · 01