Sleep basics in clear language
Sleep foundations include routine, environment and timing.
This guide focuses on practical basics rather than medical advice.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open Sleep ToolsPractical steps
The basics that matter most
Keep a consistent wake time where possible.
Use a calm wind-down routine and low light before bed.
Common myths
Trying harder to sleep can make sleep harder.
Small changes repeated consistently often work better than big changes once.
Next steps
Suggested next stepsSleep Support
Return to the pillar hub and choose the next guide.
Wind-down routine
A short, repeatable routine before bed.
Screen time and sleep
How to reduce screen impact on sleep without drastic changes.
Sleep and anxiety
How to calm worry that affects sleep.
Breathing for sleep
Gentle breathing to support sleep onset.
Sleep reset for shift workers
Small steps to manage sleep when your schedule changes.
Quick FAQs
How much sleep do adults need?
Many adults need around 7–9 hours, but individual needs vary.
Should I nap?
Short naps can help some people but may disrupt night sleep for others.
Is sleep tracking essential?
No, but it can help you notice patterns.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.