Sleep hygiene1
“This daytime activity, especially when done late or for too long, can reduce sleep pressure and make it harder to fall asleep at night.”
what is napping
“Though it may help you fall asleep faster, this substance disrupts deep and REM sleep, leading to early waking and poorer sleep quality.”
what is alcohol
“This general category of soothing activities—like stretching, guided imagery, or calming music—can help prepare the body and mind for sleep.”
what is relaxation
“Engaging in a predictable wind-down routine each night—like brushing your teeth, dimming lights, and reading—can cue the brain it’s time to sleep.”
what is bedtime routine
“This type of drink is often consumed in the afternoon for energy, but it can linger in the system for hours and interfere with falling asleep.”
What are drinks with caffeine?
“Consuming this close to bedtime can cause discomfort, indigestion, or reflux—making it harder to settle into sleep.”
what is eating big meal before bed time
“This technique involves setting aside a specific time earlier in the day to plan and reflect, so nighttime isn't spent ruminating.”
what is setting aside worry time
“This practice involves noticing your present-moment experience without judgment, which can reduce stress and overthinking at bedtime.”
what is mindfulness
“This environmental condition helps trigger melatonin release and supports natural sleep rhythms by eliminating visual stimulation.”
What is having your room completely dark?
“Your bedroom shouldn’t be too hot or too cold—this condition supports deep sleep and helps the body regulate temperature overnight.”
What is setting the bedroom at the right temperature?
“Using phones, tablets, or TVs right before bed can delay melatonin release due to exposure to blue light and stimulation.”
what is screen time
“This practice involves getting at least 30 minutes of natural daylight—especially in the morning—to help reset your circadian rhythm.”
What is getting sunlight exposure?
“This simple calming practice helps activate the parasympathetic nervous system and slow the body down for rest.”
What is deep breathing?
“Sleeping on this should support your posture and comfort—if it’s lumpy or too hard, it could disrupt your rest.”
What is having a comfortable mattress?
“This small device placed over your eyes can help block out light in bedrooms that aren’t completely dark.”
what is sleep mask
“Doing this within an hour of bedtime raises your core body temperature and can delay your ability to fall asleep.”
What is exercising too close to bedtime?
“This activity, often done in bed during the day or evening, can confuse your brain about what the bed is for.”
What is working or studying in bed?
Writing down your thoughts, worries, or to-do list before bed can help offload the mental clutter that keeps you awake.”
What is journalling before bed time
“This machine or app can create a steady, soothing background noise to block out environmental disruptions.”
what is white noise machine
It increases performance pressure (“I only have 4 hours left!”), which raises stress and alertness—making it harder to fall back asleep.
what is time checking
Going to bed and waking up at wildly different times disrupts the circadian rhythm, making it harder to feel naturally sleepy or alert at the right times.
what is inconsistent sleep schedule
It increases hyperarousal (e.g., tension, racing thoughts), which interferes with the body’s natural sleep process.
what is trying hard to sleep