Try to go bed and get up at the same time each day, including weekends
- Your internal body clock and hormones that control sleepiness and wakefulness work best when you have a regular sleep routine.
- Even if you've had a disturbed night's sleep, keep your daytime routine the same. Try going to bed and getting up at about the same time each day, including weekends.
- If you really need to catch up on sleep, it's better to go to bed earlier than normal and still get up at the same time as normal.
- Get out in bright light as soon as you wake up – light is the best regulator of your biological clock.
Go to bed when you're tired
- If you go to bed at the same time each night, you should start to feel sleepy at bedtime.
- Try not to ignore this sleepy feeling by staying up, as this is your window of opportunity for sleep.
- If you have things on your mind, try scheduling 'worry time' during the day – write worries down, then let them go.
Get up again if you can't go to sleep
- If you can’t sleep after 20 minutes or so, get up and do something relaxing but not screen-based.
- When you feel too sleepy to keep your eyes open, try to sleep again.
- Don’t lie in bed getting frustrated.
It may be helpful to keep a sleep diary
It may be helpful to keep a sleep diary to keep track of how well you're sleeping and identify factors that might be helping or hurting your sleep. If you're testing out a new sleep schedule or other lifestyle changes, your sleep diary can help document how well it's working. To learn more, see sleep tips tracker [PDF, 126 KB].