• To wake up several times a night and for our bodies to change with age or health problems. To wake up more to change position or use the bathroom
• To go through periods when sleep is disturbed or to have nights when sleep doesn’t arrive easily
• There is no “right” amount of sleep

• Your body likes routines and rhythms. Keep the same bed and wake time, regardless of what time you went to bed or how well you slept. Establishing a good sleep pattern can take several weeks, don’t panic if things don’t shift straight away
• Learn to enjoy resting in bed even if not sleeping
• Pushing too hard to improve sleep will push sleep further away – STRUGGLE – activates DRIVE and THREAT rather than SOOTHE mode.

Having short naps before 3pm are ok and some people find this helpful. Keeping naps to 20-30 minutes is less likely to impact your sleep during the night.

Do:

• Keep a regular routine
• Get regular exposure to outdoor light during the day
• Keep the bedroom comfortable
• Only use bedroom for sleep and intimacy
• Allow wind-down time before bed
• Relaxation techniques
• Engaging in you valued activity as best you can during the day
• If you can’t sleep within 20-30mins, read or another calm activity

Don't:

• Exercise before bed
• Engage in stimulating activity before bed
• Use blue light devices before bed
• Smoke before bed
• Consume caffeine in the evening
• Use alcohol to help sleep
• Go to bed too hungry or full
• Try and force sleep