Guides
Gentle, evidence-informed rituals for the last hour of the day.
Dim, disconnect, unwind, sleep.
An hour before bed, dim the lights and switch to warm lamps. Put the phone on charge outside the bedroom; a screen-free alarm clock helps.
Spend the next half hour on something slow: a warm shower, stretching, reading on paper or a cup of caffeine-free tea. Go to bed at a consistent time and keep the room cool, dark and quiet.
Weight, fabric and size.
A common rule of thumb is around 10% of body weight, rounded to the nearest size, but comfort is personal. Knitted blankets breathe better; quilted ones with glass beads drape evenly.
Choose a size that covers you rather than the whole bed. Weighted blankets are not suitable for young children or anyone who cannot easily remove one, and check with a doctor if you have a medical condition.
Momme, mulberry and care.
Look for 100% mulberry silk at 19 to 25 momme: heavier silk lasts longer. A zip or envelope closure stops the case slipping.
Silk creates less friction than cotton, which many people find kinder to hair and skin. Wash cool on a delicate cycle in a mesh bag and air dry.
Caffeine-free blends and how to brew.
Choose caffeine-free herbal teas such as chamomile, rooibos, peppermint or lemon balm. Avoid black, green and matcha after mid-afternoon if caffeine affects your sleep.
Brew with just-boiled water for five minutes, covered, and drink it slowly away from screens. The ritual matters as much as the tea.
Light, temperature and sound.
Use blackout curtains or a contoured mask, keep the room around 17 to 19°C if you can, and use breathable sheets such as linen, bamboo or percale cotton.
If noise is a problem, try soft foam earplugs or a white-noise machine. Keep the bed for sleep so your brain links it with rest.
What the research suggests.
Short mindfulness practices can help many people feel calmer and report better sleep, though objective effects are mixed. Apps such as Headspace offer guided sleep sessions and free trials.
For persistent insomnia, the best-evidenced treatment is cognitive behavioural therapy for insomnia (CBT-I). Talk to your GP if poor sleep lasts more than a few weeks.
Not medical advice. We explain published research in plain English for general interest only. Studies have limits and results vary. Talk to your GP or a qualified health professional before changing your routine, especially if you are pregnant, take medication or have a health condition.
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