How to sleep better: 7 science-based habits

Small changes to your routine can transform your sleep quality. Discover the habits that actually work.

Sleeping well isn't luck — it's habit. Sleep science shows that small, consistent changes have a profound impact on how we rest.

1. Keep a regular schedule. Going to bed and waking up at the same time, even on weekends, stabilises your body clock.

2. Cut blue light at night. Screens delay melatonin production. Avoid them in the hour before bed.

3. Mind your environment. A dark, cool, quiet room is the number one ally of deep sleep.

4. Avoid afternoon caffeine. Caffeine lingers for hours and can compromise falling asleep.

5. Build a wind-down ritual. Reading, breathing or a warm bath signal to your body that it's time to rest.

If sleep stays difficult despite good habits, you may have a sleep disorder. In that case, a specialist assessment is worth seeking.