Sleep Training For Adults: Building a Routine For Better Sleep
Struggle to fall asleep? You're not alone.
1
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.
2
Set an alarm. Wake up every day at that same time, if you can.
3
Pick a "wind down habit." This is something you do to signal to your brain the "bed time" is here.
4
5
Repeat. Daily for at least 4 weeks without changing your schedule or routine.
6
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.