Sleep Training For Adults: Building a Routine For Better Sleep

Struggle to fall asleep? You're not alone.


Plan ahead.  Decide what time what time you’d like to wake up and how many hours you need to feel well-rested.

Add 30 minutes to the time before you’d like to be asleep. This is your downtime.


Set an alarm. Wake up every day at that same time, if you can.


Pick a "wind down habit." This is something you do to signal to your brain the "bed time" is here.



Repeat. Daily for at least 4 weeks without changing your schedule or routine.


Make adjustments. After 1 month, reflect on how your routine is going - are any changes needed? 

Getting quality sleep is hard but not getting quality sleep is detrimental to our mental health and physical wellbeing.