Sophie Bostock

And then as we come towards bedtime.

Try and have a consistent wind down time.

I'm not bothered about whether you get into bed at exactly the right time, but try and have a consistent time where you start to switch off.

So in that hour of wind down, you get done what needs to be done for tomorrow.

Some form of relaxation, something to look forward to, whether it's a warm bath or reading a book or doing some breath work, listening to music.

some intimacy with your partner, with your family.

Social connection is often neglected in terms of its role in improving sleep.

And then during sleep, you want darkness.

Use an eye mask or blackout blinds.

Try and sort of banish light from your sleep environment and just let it come.

Don't try too hard to sleep.

In my book, that wind down time, that's when I'd be switching off the phone.

Ideally, the phone does not come with you into the bedroom.

Buy a cheap alarm clock that has no smart functions.

And this is something that actually can be really good for families.

So

Parents will often say, you know, how do I separate my teenager from their phone?

Well, if it's something that everybody does, it's just a norm.

The phones don't go into the bedroom.

That's not where they live.