Sleep Helpsheet

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Stick to a Schedule: Go to bed and wake up at the same time daily, even on weekends.
Sleep When Tired: Only go to bed when you feel sleepy.
Get Up if You Can’t Sleep: After 20 minutes of sleeplessness, do something calm or boring, then try again.
Avoid Caffeine and Nicotine: Skip these stimulants at least 4-6 hours before bedtime.
Limit Alcohol: Avoid alcohol 4-6 hours before bed—it disrupts sleep quality.
Use Bed for Sleep Only: Reserve your bed for sleeping and sex to build a sleep association.
No Daytime Naps: Avoid naps to ensure you’re tired at night. If needed, keep them short and before 3 PM.
Create Sleep Rituals: Do calming activities like stretches or drinking caffeine-free tea before bed.
Take a Warm Bath: A hot bath 1-2 hours before bed can help make you sleepy.
Don’t Watch the Clock: Avoid checking the time—it increases stress and disrupts sleep.
Track Your Sleep Briefly: Use a sleep diary for 2 weeks to understand your patterns but avoid long-term clock-watching.
Exercise Regularly: Stay active, but avoid intense exercise within 4 hours of bedtime.
Eat Smart: Have a light snack if needed, but avoid heavy meals close to bedtime.
Set the Right Environment: Keep your bedroom cool, dark, quiet, and comfortable. Use curtains, an eye mask, or earplugs if needed.
Stick to Your Daytime Routine: Even if you had poor sleep, follow your usual activities to avoid reinforcing insomnia.