How to improve your sleep quality
Understand that an adult needs seven hours or more per nigh.
Avoid tech devices or TV in the bedroom, and make sure it’s not too warm.
Avoid caffeine after midday, especially if you are having trouble getting to sleep.
Stop looking at screens about two hours before bed to give your brain time to shift down gears.
Establish a bedtime routine. Turn down the house lights. Have a bath or shower. Get organised for bed, and only watch or read material which soothes rather than stimulates. Get into your night clothes. Consciously wind down — don’t jump into bed in fifth gear.
Practise ‘Beditation’: if you wake during the night, don’t catastrophise about how bad you’ll feel the next day. Stay in the moment.
Don’t fight sleeplessness, because that makes you even more awake. Focus on your breath — count your breaths — count in for seven and out for 11.
Use your five senses to ground you in the here. Your mind will bring you to worries about the future, but to sleep you need to be in the now.
If you have lost good sleep habits persist in regaining them — don’t give up on a re-established bedtime routine after three or four days.