SW

Program · Rest · 1 week · Free

7-day better sleep plan

One week to reset your sleep: one change each day, building a routine that lasts.

Add one change each day and keep the earlier ones going. By the end of the week you have a full evening routine.

The plan

Day 1: Choose a fixed time to wake up, and keep it every day this week.
Day 2: No tea, coffee or caffeine after midday.
Day 3: Get 15 minutes of morning daylight.
Day 4: Eat supper at least 3 hours before bed.
Day 5: Screens off an hour before bed; read or pray instead.
Day 6: Make the bedroom dark and quiet; try a warm foot bath.
Day 7: Look back: which changes helped most? Keep them.

Take care

Loud snoring with pauses in breathing, or falling asleep while driving, needs a health worker.

Sources

CDC: About sleep

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A healthy-living practice, not medical treatment. Keep taking any medicine you have been given and talk to a health worker if you are unwell.