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Sleep can be difficult, especially when pain, chronic illness, stress or a busy mind gets in the way. Some nights, even when I feel exhausted, settling down and staying asleep can still be a struggle.
A difficult night does not mean you have failed. Sleep habits can help, but they are not a cure for every problem. I prefer to think of them as gentle ways to make bedtime feel calmer and give my body the best chance to rest.
Here are five practical changes that may help you sleep better.
1. Keep a Consistent Sleep and Wake Routine
Going to bed and waking up at roughly the same time each day can help your body recognise when it is time to rest. A regular wake-up time is often a useful place to begin, even if the previous night was not perfect.
I know that a strict routine is not always realistic when you live with chronic illness, pain or fatigue. Sometimes extra rest is necessary. The aim is to create a helpful rhythm without putting more pressure on yourself.
Try going to bed when you feel sleepy rather than forcing yourself to stay awake until a particular time. After a poor night, avoid making dramatic changes to your routine if you can. Small, steady adjustments are usually easier to maintain.
2. Create a Calm Wind-Down Routine
A simple routine can help signal that the day is coming to an end. You might dim the lights, have a warm bath or shower, read a familiar book, listen to an audiobook or play quiet music.
Keep the routine manageable. It does not need to be elaborate or look perfect. On low-energy days, it might simply mean brushing your teeth, getting comfortable and listening to something soothing in bed.
If possible, put away bright screens and silence unnecessary notifications before bedtime. If you cannot sleep, try not to force it. You may find it helpful to get comfortable elsewhere and do a quiet activity until you feel sleepy again.
The NHS advice for falling asleep faster and sleeping better includes more ideas for building a relaxing routine.
3. Make Your Bedroom Comfortable
Your bedroom does not have to be picture-perfect, but it should support rest as much as possible. A dark and quiet room helps many people. Blackout curtains, an eye mask, earplugs or putting your phone on silent may make a difference.
Temperature matters too. Choose bedding that you can add or remove easily, especially if pain, medication, menopause or illness affects how warm or cold you feel during the night.
A mattress and pillow should feel supportive for your body and sleeping position. Comfort is very individual, so there is no single type that suits everyone. If pain affects your sleep, extra pillows may help support your knees, back or arms, depending on what feels comfortable for you.
Keep anything you may need during the night within easy reach. Water, medication taken as prescribed, tissues or a small light can reduce the need to move around when you are tired or sore.
4. Notice Caffeine, Alcohol and Evening Meals
Caffeine can stay in the body for several hours. If you struggle to sleep, try moving tea, coffee, cola or energy drinks earlier in the day and see whether it helps. You do not have to change everything at once; experimenting with an earlier cut-off time may be enough.
Alcohol can make some people feel sleepy at first, but it may disturb sleep later in the night. Large meals close to bedtime can also feel uncomfortable. If you are hungry, a light snack may suit you better.
Health conditions and medicines can affect sleep too. Do not stop or change prescribed medication without speaking to a pharmacist, GP or the clinician looking after you.
5. Use Daytime Activity and Relaxation Gently
Regular daytime movement may support better sleep, but it needs to be suitable for your health and energy levels. A short walk, gentle stretching, seated movement or everyday activity around the home all count. Pacing is especially important if exertion can worsen your symptoms.
Some people find vigorous exercise close to bedtime makes them feel more alert, while others are unaffected. Notice how your own body responds and adjust the timing if needed.
Relaxation can also help when thoughts keep circling. Slow breathing, mindfulness, a familiar audiobook or quietly writing down tomorrow's tasks may make it easier to let the day go. Choose something that feels comforting rather than turning relaxation into another job you must complete.
When to Ask for Help With Sleep
Speak to your GP if sleep problems have lasted for months, changes to your routine have not helped, or poor sleep is making everyday life difficult. It is also worth asking for medical advice if you snore loudly, wake gasping or choking, or feel extremely sleepy during the day.
The NHS guidance on insomnia explains common causes, self-help steps and when to contact your GP. Avoid driving when you feel sleepy.
Small Changes Can Still Help
You do not need to follow every sleep tip perfectly. Choose one small change that feels realistic and give yourself time to see whether it helps.
Some nights will still be difficult, particularly when symptoms flare or life feels stressful. Be kind to yourself. Quiet rest still has value, even when sleep does not come as easily as you hoped.