Good sleep is built during the day, not just at night. “Sleep hygiene” is the term researchers use for the everyday habits and conditions that make quality sleep more likely. None of it is a magic switch, but the evidence behind these basics is strong — and they cost nothing to try.
I'm Barry Lees, founder of The Health Improvers. This is a general wellbeing guide, not medical advice. If you have ongoing sleep problems, please speak to your GP.
Keep a consistent schedule
Going to bed and waking up at roughly the same time every day — including weekends — helps steady your body clock (circadian rhythm). A regular wake time is especially powerful, because it anchors the rest of your day.
Get daylight early, dim light late
Natural light in the morning helps set your internal clock. In the evening, dimming lights and reducing bright screens signals to your body that the day is winding down. If you use screens late, night-mode settings and lower brightness can help.
Mind your caffeine and alcohol timing
Caffeine can linger in your system for many hours, so an afternoon cut-off suits most people. Alcohol might make you drowsy at first, but it tends to fragment sleep later in the night.
Build a wind-down routine
A predictable 30–60 minute wind-down — reading, a warm shower, gentle stretching, breathing exercises — tells your brain it's time to switch off. If your mind races at night, our companion piece on why your mind won't switch off at night looks at that specifically.
Get your bedroom environment right
Cool, dark and quiet is the target. Blackout curtains, a comfortable mattress and pillow, and keeping the room slightly cool all support deeper rest. Reserve the bed for sleep where you can.
Move during the day
Regular physical activity is linked to better sleep quality. For most people, finishing vigorous exercise a few hours before bed works best.
Where do supplements fit?
Habits come first. Some people also like to include a supplement as part of a calming evening routine. Certain vitamins and minerals — such as niacin, biotin, pantothenic acid, vitamin B6 and magnesium — contribute to normal psychological function, the normal functioning of the nervous system and the reduction of tiredness and fatigue. Our own Deepest Sleep combines these with traditional herbal ingredients. To understand what's typically in these formulas, see our guide to ingredients used in natural sleep supplements.
A supplement is not a substitute for good sleep habits or for medical care. If you're weighing up the category as a whole, our honest comparison of UK sleep aids for 2026 is a good place to start.
When to see your GP
If poor sleep persists for weeks, affects your daytime functioning, or comes with loud snoring, gasping, or low mood, see your GP — these can point to conditions worth treating properly.
Written by Barry Lees, founder of The Health Improvers. This article is for general information and wellbeing education only. It is not medical advice and does not diagnose, treat or prevent any condition. Food supplements are not a substitute for a varied diet and healthy lifestyle. Always read the label. If you are pregnant, breastfeeding, taking medication or have a health condition, consult a healthcare professional before taking supplements.
Sources: NHS — Insomnia and sleep advice; The Sleep Charity; National Institute for Health and Care Excellence (NICE) guidance on sleep.
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