Screens off an hour before bed

Phones, tablets and TVs keep our minds busy long after we should be winding down. Bright screen light, especially the blue part of the spectrum, may delay melatonin, the hormone that tells your body it's time for sleep, and scrolling keeps your brain on alert.

A screen-free hour before bed gives your body space to settle.

Try this: tonight, set a reminder for one hour before bedtime. When it goes off, plug your phone in outside the bedroom and swap the screen for a book, a warm bath, gentle stretching or a few lines in a journal. A simple alarm clock makes this easier.