MONDAY

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WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Respect your body’s rhythm. To sleep well it’s important to go to bed at the same time every night and get up at the same time. This set’s your body’s sleep clock so its’ ready to rest at night. If you have a late night, don’t sleep late. Have short nap later if necessary so you keep the normal rhythm intact.

Make you’re your bedroom a place that supports good sleep. Obviously, the bed and pillows need to be comfortable. Keep the room quiet, dark and cool, and don’t bring the TV or work in. If you keep the bedroom only for sleep (and sex), this signals your body that it’s time to rest as soon as it reaches the bed.

Wind down gently before sleep. Tell yourself two hours before bed that you’ll be sleeping in a couple of hours. It signals your body that it’s time to slow down. Avoid big meals, phone calls, TV, alcohol, smoking, and caffeine – anything that stimulates you. Instead read something light or listen to calm music.

Balance your body’s energy levels with enough sunlight and exercise. Just an hour or so of exposure to early morning sunlight each day helps the natural sleep/wake cycle. And exercise helps tire the body so that it is not restless. Just don’t do the exercise last thing at night.

Write down any concerns you have before you go to bed. Even if aren’t aware of it, anxiety can keep you awake. You may think you can ignore issues but if you have things bubbling in your subconscious they have an effect on you. It’s better to face the issues up front.

Lower your stress levels. If your life is stressful, you can’t rest well at night. Do you take care of yourself? Can you slow down? Take time to breathe gently to relax and soothe yourself internally. Prepare for the next day the night before so you can rest easy. Then tell yourself everything else can wait until the morning.

Seel out satisfaction. Underlying many people’s poor sleep is dissatisfaction. Does your day feel incomplete, so that at night you’re looking for a sensation or diversion? You stay up longer hoping you will be fulfilled but you never are. Instead, explore what would make life more satisfying for you.