Can’t sleep? 5 expert tips for better shuteye – from no screens to pre-bed rituals to when to stop drinking coffee

Sleep specialists describe why you should shut off all screens – including your phone and the TV – at least 45 minutes before bedtime

Resist that coffee in the afternoon, experts say, and find a good wind-down practice that works for you before tucking yourself into bed

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Tossing and turning, but need a good night’s sleep? Here are 5 expert tips for quality shuteye, so you wake up refreshed. Photo: Shutterstock

Published: 6:15pm, 26 Jan 2023

After a busy day, locating your “off switch” can be difficult. When all your tasks have finally finished – the email has been sent and the kids have been put to bed – all you want to do is hit the pillow and snooze.

But it isn’t always that simple.

Getting enough sleep is important for your mental and physical health – so what can you do to sleep better?

To sleep better or beat insomnia, try these tips from experts to ensure a more restful and enduring night’s sleep.

Having a mug of coffee at midday when you’re tired after a poor night’s sleep might only interfere with your sleep again. Photo: Shutterstock

1. Avoid caffeine after lunch

Caffeine can stay in your system for up to 10 hours and interfere with a healthy night’s sleep, says sleep medicine specialist Dr Hal Alpert, of New York City, a member of the New York State Society of Sleep Medicine and American Academy of Sleep Medicine.

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