Winding down for sleep

This note is for the hour before bed.

Try to keep a regular time for going to bed and getting up, even at weekends.

In this last hour, dim the lights and put screens away if you can.

If something is on your mind, write it down with one next step, so it is out of your head and on paper.

Do something calm: a warm bath, reading, or slow breathing.

If you have been lying awake for what feels like a long time, get up, go somewhere quiet and do something relaxing until you feel sleepy, then go back to bed.

If poor sleep carries on for months, it is worth speaking to your GP.