Sleep hygiene: 7 simple steps to deeper sleep

1. Wake up at the same time every day, even at weekends.
2. Dim screens for two hours before bed.
3. Avoid caffeine after midday.
4. Keep your bed for sleep only.
5. If you can’t fall asleep in twenty minutes, get up and do something calm.
6. Keep the room cool, dark and quiet.
7. Write your worries down before bed.

If insomnia lasts more than three months, cognitive-behavioural therapy for insomnia (CBT-I) is the most effective non-medication treatment.