For nights that won't end.

1. Step 1

   An hour before bed

   Dim the lights and put your phone across the room, or outside the bedroom.

2. Step 2

   Empty your head

   Write tomorrow's worries and to-dos on paper. They'll be there in the morning.

3. Step 3

   Slow your breathing

   In for four, out for six, for five minutes. The Right now page can guide you.

4. Step 4

   If you can't sleep

   After about twenty minutes, get up, do something quiet in dim light, then go back to bed when sleepy.

5. Step 5

   Same time each morning

   Wake at the same time every day, even after a bad night. It steadies your sleep over time.

If you've slept badly most nights for more than a few weeks, or you snore heavily and feel exhausted in the day, talk to a doctor. Written by the PodHub team from widely used public health guidance. Waiting for review by our founding clinical lead. General information, not a diagnosis or advice for your situation.