Creating Better Sleep Habits

• Avoid caffeine after midday. Caffeine can take many hours to leave your system. While it may help in the morning, it can significantly disrupt your ability to fall asleep later.

• Try not to eat after 7pm. Finishing food earlier gives your body time to digest properly, supporting a more restful night’s sleep.

• Keep electronic devices out of the bedroom. Screens stimulate the brain and the blue light they emit reduces melatonin production, making it harder to fall asleep. Removing devices helps your mind wind down naturally.

• Cover or remove bedside clocks. Clock‑watching during the night increases stress and makes it harder to fall back asleep. Not seeing the time reduces pressure and helps your brain settle.

• Focus on a single neutral word. Repeating one simple word—such as “nothing”—can quiet mental activity and prevent intrusive thoughts. Choose a word that doesn’t trigger further thinking and use it to guide your mind toward rest.