Good sleep hygiene means keeping consistent sleep and wake times, getting morning daylight, limiting caffeine later in the day, reducing screens and bright light before bed, keeping the bedroom cool, dark and quiet, using a calming wind-down routine, and getting out of bed if you cannot sleep rather than lying awake. Persistent sleep problems deserve medical advice.
Why sleep matters
Sleep affects mood, memory, concentration, immunity and physical health. Students who sleep well remember more of what they study. See how much sleep students need.
The basics
1. Consistent timing
Go to bed and wake up at similar times every day, including weekends. This sets your body clock.
2. Light
Get daylight in the morning; dim lights in the evening.
3. Screens
Phones and laptops keep the mind active and expose you to light. Try to stop screens 30 to 60 minutes before bed and keep phones out of the bedroom if possible.
4. Caffeine and food
Avoid tea, coffee and energy drinks in the afternoon and evening. Avoid heavy meals right before bed.
5. Bedroom environment
Cool, dark and quiet. Use curtains, an eye mask or earplugs if needed.
6. Wind-down routine
Reading, gentle stretching, prayer, a warm shower or breathing exercises. See breathing exercises.
7. Use the bed for sleep
Avoid studying or scrolling in bed so your brain links bed with sleep.
If you cannot sleep
If you are awake for a long time, get up, do something calm in dim light, and return when sleepy. Lying in bed worrying strengthens the link between bed and wakefulness. Keep a notebook to write down worries.
Naps
Short naps of 20 minutes earlier in the day can help; long or late naps can disrupt night sleep.
When to get help
If sleep problems last for weeks, affect daytime functioning, or you snore heavily or stop breathing at night, speak to a doctor. Sleep problems linked to anxiety or low mood can be helped by our psychiatrists and therapists.
Frequently asked questions
Is it bad to use my phone in bed?
It often delays sleep and reduces quality. Charging it outside the bedroom helps many people.
Can I catch up on sleep at weekends?
Some extra rest helps, but big differences in weekend timing can disrupt your body clock.
Are sleeping pills a good solution?
They may be used short-term in some cases under medical supervision. Behavioural approaches are usually first-line for long-term insomnia.
