All practices
Sleep & wind-down
The wind-down hour
One hour before bed with dimmed lights, no work and no doomscrolling. The dullest advice that actually works.
About 60 minutes
Nightly
How to do it
- 1Dim overhead lights an hour before bed; lamps, not ceiling lights.
- 2Screens away or on the lowest brightness, no work email.
- 3Same wake time every day, including weekends — this matters more than bedtime.
What the evidence says
Sleep hygiene alone is not a treatment for insomnia, but consistent timing and light management are the best-supported everyday habits.
Be careful if
- •Long-running insomnia is worth raising with a doctor — CBT-I is the first-line approach and it is not a supplement.
Others in this area
Practices are listed for general information only. Nothing here is medical advice, a diagnosis, or a treatment for any condition, and results are not promised. If something hurts, worsens, or worries you — or if you are pregnant, breastfeeding, managing a health condition or taking prescribed medication — speak to a doctor, pharmacist or qualified practitioner first.