Switch screens off 30 minutes before bed

Put away phone, tablet and TV half an hour before sleep.

Why it helps

Winding down without screens may help your mind quieten before sleep. Many people find it easier to fall asleep.

How to do it

1. Set a reminder for 30 minutes before bed.
2. Put devices on charge away from the bed.
3. Read, stretch or sit quietly until bedtime.

Make it easier

Try 10 minutes.

Make it harder

Keep the whole bedroom screen-free.