Aim to go to sleep and wake at the same times. A routine helps strengthen wake/ sleep cycles.

Exercising during the day or early evening helps with relaxation and depending sleep. Exercising just before bed can be activating.

Hunger can disturb sleep. Try a light bedtime snack like toast or warm milk, avoiding caffeine or sugar.

Stop drinking caffeinated beverages / food at least 7 hours before bed-time.

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Turn off televisions and computers one hour before bedtime, to allow time to relax.

Aim to keep bedroom dark and at a comfortable temperature.

Avoid watching television, using computers or studying in the bedroom.

A relaxing breathing technique or listening to quiet music / guided meditation may help sleep.

Try getting up after 15 minutes of difficulty sleeping. Go to another room and go back to bed when more ready to sleep. This strengthens the association between bed and sleep.

Sleep enough to feel refreshed. For most people, it is best sleeping no more than nine hours, unless ill.

Do not nap during the day when having trouble sleeping at night.

Sleeping Well


Where are you?
These specific questions help you reflect on your current lifestyle.
  1. What time to do you
    • go to bed?
    • get up in the morning?
  2. Do you sleep soundly or wake up during the night?
  3. Do you feel rested in the morning?
  4. What time do you stop
    • watching television
    • using the computer?
  5. How much caffeine do you consume (e.g. coffee, chocolate, tea, soda pop) ?
  6. What time of day?
  7. Do you use your bedroom for
    • watching television
    • using the computer
    • studying?
Where are you going?
These questions help you set realistic goals that move towards change.
  1. What would you like to change?
  2. Where would you like to be in
    • one month?
    • one year?
  3. What will you do
    • today?
    • this week?

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