If you’ve been staring at the ceiling at 2am more often than you’d like lately, you’re not alone.

Insomnia affects millions of people, and whether it’s trouble falling asleep, staying asleep, or waking up too early, poor sleep can take a huge toll on your energy, mood, and health.

The good news? There are practical ways to improve your sleep naturally. Here’s where I recommend starting.

What Is Insomnia?

Insomnia isn’t just “bad sleep.” It’s a pattern of sleep difficulties that affects your ability to feel rested or function well during the day. You might experience:

• Taking longer than 30 minutes to fall asleep
• Waking up frequently or too early
• Feeling tired despite being in bed for hours
• Racing thoughts at bedtime
• Anxiety around sleep itself

Even mild insomnia can build up over time and affect everything from concentration to mental health to immune function.

Our Sleep Toolkit

1. Optimise Your Sleep Environment

Your bedroom should send your brain one message: this is a calm, safe place to rest.

Check your:

• Temperature: Cool (ideally 16–18°C)
• Lighting: Soft lighting at night, blackout curtains for sleep
• Noise: Try white noise or earplugs if needed
• Bedding: Invest in a comfortable pillow and breathable sheets

Remove TVs, laptops, and clutter if you can. A peaceful room supports a peaceful mind.

2. Build a Wind-Down Routine (That Doesn’t Involve Scrolling)

Your brain needs time to transition from busy mode to sleep mode.

Try this wind-down flow, 60 minutes before bed:

• Dim the lights
• Drink a warm (non-caffeinated) drink
• Stretch, read, or journal
• Practice breathing: 4-7-8 technique (inhale 4, hold 7, exhale 8)
• Try a warm shower or calming music

Digital detoxing is key: Switch off phones, TVs, and laptops at least 45 minutes before bed. Blue light disrupts melatonin—the hormone that helps you sleep.

3. Be Mindful of What You Eat & Drink

Some surprising culprits can interfere with sleep:

• Caffeine (even after 2pm!)
• Alcohol (disrupts REM sleep)
• Sugary snacks before bed

Try herbal teas like chamomile, valerian, or lemon balm, and avoid heavy meals 2 hours before sleeping.

Still hungry? A banana, oat biscuit, or warm milk can help settle you.

4. Don’t Force It, Reset It

If you can’t fall asleep after 20–30 minutes, get up, leave the bedroom, and do something calming in low light (e.g. reading, breathing, quiet music).
When you feel sleepy again, return to bed.

This prevents your brain from linking the bed with frustration or stress.

5. Keep a Consistent Sleep Schedule

The most underrated tip? Wake up at the same time every day—even weekends.

This trains your internal clock (circadian rhythm), making sleep more natural over time.

Aim for:

• 7–9 hours of sleep per night
• A consistent bedtime/wake-up window (even if sleep quality is patchy at first)

And if naps help—keep them short (20–30 minutes max).

A Final Thought from us

Poor sleep doesn’t just make you tired—it makes everything feel harder. But insomnia is treatable, and you can absolutely improve it with the right habits and support.

Be patient with yourself. Small steps really do add up.

Still Struggling to Sleep? Let’s Talk.

If you’ve tried these tips and still can’t get proper rest, it might be time to dig deeper. At Chequers, we offer:

• Private GP appointments to rule out underlying issues (like anxiety, menopause, or thyroid problems)
• Referrals for therapy, CBTi (Cognitive Behavioural Therapy for Insomnia), or sleep studies if needed

You don’t have to put up with poor sleep. We’re here to help you rest, recover, and feel like yourself again.

Book your appointment today or speak with our friendly team to find the right next step.

Wishing you calm nights and brighter days,
Chequers