Strategies to get to sleep:

This worksheet aims to provide some strategies for helping you get sleep.

Try to get some bright light in the mornings to help reset your body clock – avoid using sunglasses and looking directly at the sun. You could go for a brief walk, do some light gardening, eat breakfast and/or read outside.

If you can, try a 15-20 minute nap in the afternoon to help with any feelings of fatigue. Be careful not to nap for more than 20 minutes though, as this can affect your sleep at night.

Set aside at least 30 min before bed to relax.

Limit your caffeine intake to around 3 to 4 cups a day – avoid having any after 6pm. Caffeine is a stimulant that can make it difficult to get to sleep.

Limit alcohol to 1 to 2 glasses per night. Alcohol can help you get to sleep, but causes a lighter sleep with more awakenings.

Make your bed and bedroom comfortable, quiet, and dark at night.

Go to bed when you feel sleepy (e.g., hard to keep eyes open), as opposed to being tired.

Avoid looking at your clock during the night (turn it so you can’t see it from your bed).

If you have been lying awake for a long time, get out of bed and go to another room. Wait till you feel sleepy again, and then go back to bed.

Note: It can be typical to think in bed, but some people find that when the lights go out, their minds go into overdrive and they start worrying in bed. Does this sound like you?

Step 1: Assess how worried you are in Bed