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.…