Sleep hygiene


  • 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


  • 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