Restless nights: building a gentler wind-down

Stress, irregular hours, caffeine, screens and a busy mind can all make sleep harder. Sometimes the worry about not sleeping becomes its own problem: you get into bed already bracing for a fight.

This article offers general wellbeing ideas. Ongoing insomnia, loud snoring, breathing pauses or severe daytime sleepiness deserve a conversation with a clinician.

Pick two or three cues and repeat them most nights. Consistency matters more than perfection. If you miss a night, return to the routine without judging the gap.

• Dim the lights and lower the volume an hour before bed
• Write tomorrow's tasks and worries on paper
• Keep caffeine to the earlier part of the day
• If you are awake for a long time, get up for a calm, dim activity

Talk to a professional if poor sleep lasts for weeks, affects your safety or work, comes with low mood or anxiety, or if you rely on alcohol or unprescribed medicine to sleep. A clinician can check for other causes and discuss options, including therapy for insomnia.