Welcome!
If you’ve landed on this page, it’s likely we’re working together on the issues keeping you awake at night, and I’ve directed you here to help improve your sleep routine.
Or maybe you’re searching for solutions to sleep deprivation, and Google brought you here.
Either way, read on!
This article is focused on reviewing and improving your sleep routine. I’ll skip the parts about how vital sleep is and the negative effects of sleep deprivation—because you probably already know that. Instead, let’s dive straight into actionable steps you can take:
A good sleep routine in 4 steps
1. Understand Your Sleep Needs and Plan Your 45-Minute Wind-Down Routine
Determine how many hours of sleep you need to feel rested (most adults require 7–9 hours).
Decide what time you need to wake up and work backward, allowing for a 45-minute wind-down period before bed.
Example:
If you feel rested with 8 hours of sleep and want to wake up at 7:00 am, aim to fall asleep at 11:00 pm. Start your wind-down routine by 10:15 pm.
Tip: Avoid going to bed earlier than necessary. Many people fall into the trap of sleeping too early, only to wake up in the middle of the night, disrupting their cycle.
2. Stay Active During the Day
Do:
Engage in regular exercise, especially in the morning or early evening (but not too close to bedtime)
Spend time outdoors in natural light and fresh air
Avoid:
Sleeping in, as it can disrupt your circadian rhythm
Napping after 3:00 pm
3. Minimise Stimulation Before Bed
Cut out caffeine after lunchtime—this includes coffee, tea, chocolate, and energy drinks.
Reduce alcohol consumption as much as possible. While alcohol may initially make you sleepy, it often causes early waking.
Avoid stimulating activities during your 45-minute wind-down period. This includes work, social media, watching TV or news, gaming, or eating.
Suggestions for a wind-down routine:
Take a warm bath.
Listen to a calming podcast.
Read a book.
Meditate.
Tip: Set your devices to switch to ‘night mode’ automatically during this time. Avoid blue light, which can inhibit melatonin production—essential for restful sleep.
4. Create a Sleep-Friendly Environment
Use fresh, comfortable bedding.
Keep your bedroom cool, quiet, and clutter-free.
Decorate with relaxing images and scents (like lavender).
Note: Consistency is key. Practice this routine daily for the best results!
HOW TO STAY ASLEEP UNTIL MORNING
If you often wake up during the night, here are some strategies to help:
1. Adjust your expectations
Don’t stress about being awake—it creates a negative association with bedtime.
Remember, even after a poor night’s sleep, you can still function the next day. Don’t cancel plans; staying active can help reset your sleep cycle.
2. Practice Relaxation Techniques
If you wake up and can’t fall back asleep, try these:
Progressive Muscle Relaxation: Slowly tense and relax each muscle group, starting at your feet and moving upward.
Diaphragmatic Breathing: Place one hand on your stomach and one on your chest. Breathe deeply, ensuring only your stomach rises. Slowly exhale all the air from your diaphragm.
Visualization: Picture a calm, happy place in your mind—whether real or imaginary—and focus on its details as you breathe deeply.
Tip: If you still can’t fall asleep, get out of bed and do something boring (e.g., tidying up or folding laundry) until you feel drowsy again.
Tip: I would recommend to listen to the relaxation audios on the McMaster website.
3. Manage Daytime Anxiety
Take action on worries when possible. Ask yourself, “Can I do something about this?” If yes, act on it.
Plan for later: Use to-do lists or reminders to address concerns later, reducing rumination.
Journal your worries: Write down your thoughts in detail, then set a time to revisit them. Often, this acknowledgment eases stress.
The NHS’s 5 steps to mental Wellbeing can also provide helpful ideas for managing general anxiety.
Need More Help?
If you’re one of my clients, we can practice guided relaxation techniques during our sessions. I also recommend checking out relaxation audios, such as those on the McMaster website.
If we’re not already working together, feel free to contact me for a free consultation or seek out a local professional.
Having a safe space to explore your concerns and learn cognitive-behavioral tools can be invaluable in managing anxiety and resolving sleep issues.
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