Sleep tracker & tips

Keep your wake-up time steady

Getting up at the same time every day — even weekends — is the single biggest thing that steadies your sleep. Your body learns when to feel sleepy.

Get daylight in the morning

Bright light soon after you wake up sets your body clock. Step outside, open the curtains, or sit by a window for a few minutes.

Build a wind-down routine

Do the same calming things in the last 30–60 minutes before bed — dim the lights, read, stretch, shower. It tells your brain sleep is coming.

Cut caffeine after early afternoon

Caffeine can linger for 6+ hours. Try to have your last coffee, tea, or energy drink before about 2pm.

Keep your room cool, dark, and quiet

A slightly cool room (around 18°C / 65°F), blackout curtains or an eye mask, and earplugs or a fan can all help you drop off and stay asleep.

Keep the phone out of bed

Screens keep your mind switched on and the light delays sleep. Charge your phone across the room and use an old-fashioned alarm if you can.

If you can’t sleep, get up

Lying awake frustrated for more than about 20 minutes trains your brain that bed means stress. Get up, do something calm and dim, and come back when you feel sleepy.

Go easy on naps

A long or late nap can steal from your night’s sleep. If you nap, keep it under 30 minutes and before mid-afternoon.