Top 10 Tips for Better Sleep

A good night’s sleep is vital for both mental and physical health, yet many people struggle to switch off at the end of the day. Busy minds, stress, screens and poor routines can all affect how well we rest. Below are ten simple and practical tips to help improve your sleep, using small changes that can make a big difference over time.

1. Use repetitive, calming tasks
There’s a reason people talk about counting sheep. Gentle, repetitive activities can help calm the mind. Reading, knitting, colouring or doing a jigsaw puzzle can help your body relax and prepare for sleep.

2. Make your bedroom a no phone zone
Phones, tablets and TVs give off blue light, which affects the sleep hormone melatonin. Around 18% of people say they try to limit device use before bed. Aim to turn screens off at least one hour before sleeping.

3. Stick to a routine
Going to bed and waking up at the same time helps your body clock. Simple habits like skincare or a warm drink can signal to your brain that it’s time to wind down.

4. Watch what you eat and drink
Caffeine late in the day can keep you awake, with over a quarter of people actively avoiding it. Heavy meals and alcohol can also disturb sleep and cause discomfort, so try to eat lighter meals in the evening.

5. Invest in your wellbeing
Meditation, white noise or calming music can support better sleep. Apps like Headspace or Calm offer sleep stories and relaxing sounds.

6. Limit daytime naps
Long or late naps can make it harder to sleep at night. If you nap, try to do it before 3pm and keep it short, around 20 to 30 minutes.

7. Manage stress levels
Stress is a major sleep blocker. Use relaxation techniques to manage anxiety. Breathing exercises, journaling, yoga or reading can help calm racing thoughts before bed.

8. Improve your sleep environment
A cool, quiet and dark room supports better rest. Make changes to your bedroom to create a more relaxing atmosphere, such as softer lighting or less clutter.

9. Talk about what’s on your mind
Sharing worries with someone you trust can reduce mental load. Talking, whether with friends, support groups or professionals, can help ease stress that keeps you awake.

10. Speak to a healthcare professional
If sleep problems continue, a doctor can help explore possible causes and treatments. Sometimes underlying issues need professional support.

Luke Newman, CEO and founder of ‘For Men To Talk’, says:
“Sleep is one of the foundations of good mental health. When we’re not resting properly, everything feels harder. Small, consistent changes can really improve how we feel day to day.”

Whatever your situation, you deserve quality, uninterrupted rest. Better sleep is not a luxury – it’s a key part of looking after yourself.