Sleep: Why It Slips and How to Get It Back

The levers that genuinely move your sleep, and the ones that don't.

A practical guide to sleeping properly again. Light, temperature, caffeine and alcohol timing, and a wind-down that survives a real evening rather than an ideal one. Covers what to do when you wake at three in the morning, working around shifts and early starts, and how much of the popular advice actually holds up. Also where the line is between a habit worth fixing yourself and a problem worth taking to a doctor.

• Light, temperature and caffeine timing - the levers with the strongest evidence behind them
• A wind-down built for a normal evening, not a spa routine you will abandon
• What to do at three in the morning, and why lying there trying harder makes it worse
• Shift work, early starts, and when poor sleep is medical rather than behavioural