Boring is best
Best evidence supports:
1. CONSISTENT bed and wake times — even at weekends. 2. WIND-DOWN HOUR — no screens, dim lights. 3. COOL ROOM — ideally 16–19 °C. 4. NO CAFFEINE after 14:00. 5. NOTEBOOK by the bed for the racing-mind thoughts. Writing them down lets the brain stop rehearsing them.
If chronic insomnia persists more than 3 weeks, refer to a GP. Cognitive Behavioural Therapy for Insomnia (CBT-I) is free on most national health systems and beats medication long-term.
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