In brief
In brief
Choose a start time roughly 30 minutes before bed. The sequence matters more than making it elaborate. If sleep has been difficult for months or is seriously affecting daily life, use this as support while arranging professional advice—not as a reason to postpone it.
- Lower the lights and put tomorrow’s urgent thought onto paper so it does not need to be rehearsed in bed.
- Prepare the room for comfort: cooler temperature, breathable sleepwear, water and anything you need for night sweats.
- Put the phone out of reach and choose one quiet activity such as reading, gentle stretching or calm audio.
- Go to bed when sleepy. If you become fully awake for a while, move to a dim, comfortable place until sleepiness returns.
Sources
Where this guidance comes from
GlowUp checked this article against the sources below on 25 August 2026. This is source-checked editorial information, not a claim of independent medical review.
- Sleep problems NHS Every Mind Matters · accessed 25 August 2026
- Symptoms of menopause and perimenopause NHS · updated 19 May 2026 · accessed 25 August 2026