Sleep habits for a healthier brain

Sleep is when the brain consolidates memory and clears waste. Better sleep supports mood, attention, and recovery.

Keep a rhythm

• Consistent bed and wake times, even at weekends.
• Get morning daylight to set your clock.
• Avoid long late-day naps.

Wind down

• A calm pre-sleep routine signals the body.
• Dim lights and reduce screens in the last hour.
• Try gentle breathing or reading.

Set the scene

• Keep the bedroom dark, cool, and quiet.
• Reserve the bed for sleep.
• Limit caffeine and alcohol in the evening.

If sleep won’t come

• Get up briefly and do something calm.
• Avoid clock-watching.
• Talk to your clinician about persistent problems.

How this site helps

You don’t have to do everything at once. Pick one small idea from above and try it this week.

• Turn a goal into a daily habit with Practice.
• See the evidence behind these ideas in Research.
• Practise the underlying skill with a calm game.

Remember: this is general education, not medical advice. Your clinician knows your situation best.