The Royal College of Psychiatrists is urging people to follow a '2pm rule' to improve sleep quality. The advice, published on their website, recommends stopping consumption of tea, coffee, or any caffeinated drinks by 2pm each day. For those wanting a hot drink in the evening, the college suggests opting for milky or herbal caffeine-free alternatives.
The NHS explains that caffeine is a stimulant that can disrupt sleep rhythms, leading to problems sleeping and daytime tiredness. As the effects of caffeine can last up to seven hours, avoiding it in the afternoon and evening is advised for those struggling with sleep.
In addition to the 2pm rule, the Royal College of Psychiatrists recommends establishing a regular sleeping and waking routine, and following a wind-down routine before bed. This includes setting aside 30 minutes to two hours before sleep without work, study, or mentally demanding activities. Taking a warm shower before bed and writing down worries or tasks for the next day can also help.
The college notes that it is normal for minds to become busy at bedtime, as it may be the first time all day to be alone with thoughts. To counteract this, they suggest leaving phones outside the bedroom and using relaxation time to process the day's events.
While most sleep problems can be resolved with improved habits, the NHS advises seeing a GP if insomnia persists for months, if habit changes do not help, or if sleep issues affect daily life.
