Day 1: Create a Sleep Space That Works for You

Even small changes to your space tonight can help you sleep deeper and wake feeling more like yourself.

Quick Fixes You Can Try Tonight (£)

• Cool your room to around 18–20°C — open a window, switch on a fan, or use air conditioning.
• Dim overhead lights and switch to warm bedside lighting 60–90 minutes before bed.
• Block disruptive light using a sleep mask or an improvised blackout solution.
• Swap heavy duvets for lightweight, breathable bedding if you’re waking too hot.

Gradual Upgrades That Make a Big Difference (££–£££)

• Install blackout curtains or blinds
• Repaint your room in a calming colour like blush, sage, or dusty blue
• Try a white noise machine or calming sleep sound app