Calmer evenings, better nights, without another pill bottle.

How to sleep better naturally: light, rhythm and a simple wind-down

Light sets your clock

Your body clock follows light. Daylight in the morning tells it the day has started; dim, warm light in the evening tells it night is coming. Ten minutes outside within an hour of waking and lower lights after dinner are two of the strongest natural sleep habits there are.

Keep a steady rhythm

Go to bed and get up at about the same time every day, weekends included. Big swings in timing feel like jet lag on Monday. If you want to move your bedtime, move it by 15 minutes a week.

Times include about 15 minutes to fall asleep and use 90-minute cycles as a guide; real cycles vary.

The 30-minute wind-down

• Phone on charge outside the bedroom.
• Lights dimmed, a warm lamp only.
• A caffeine-free tea, a paper book, a short stretch or a few lines in a journal.
• Same order, same time, every night.

Breathing that calms

Slow breathing with a longer out-breath helps the body relax. Try breathing in through the nose for 4 counts and out for 6, for five minutes. Box breathing (in 4, hold 4, out 4, hold 4) is another simple pattern. Stop if you feel dizzy.

When to see a doctor

Talk to a doctor if poor sleep lasts more than a few weeks, if you snore loudly with pauses in breathing, if you fall asleep during the day without meaning to, or if low mood or worry affect your days. If you ever feel unsafe, contact emergency services.