Key messages
1. Keeping a consistent sleep schedule
Keeping a consistent sleep schedule allows your body to develop a rhythm between sleep and wake periods. This rhythm makes it easier to fall asleep at bedtime because your body knows it is time to go to sleep. Using your bed only for sleep helps reinforce this schedule and allows you to get a better sleep.
2. Sleep habits
Healthy sleep habits and environment changes will help you get a better night’s sleep. Agree to an “electronics curfew” starting 30 minutes before bedtime. This means no TV, cell phones, videogames, computer, text messaging, and so on. The best approach is to remove these from the bedroom, but for items that cannot be easily removed (TV, desktop computer), at least agree to keep them turned off.
Your weekly assignment
You’ve learned why healthy sleep habits are so important for improving your sleep quality. This week, we want you to try out some new ways to have a healthier sleep routine. You might want to look back at the “Tips for healthy sleep” page for some ideas.
What are the two habits you will work on this week to improve your sleep?
Assignment review
1. What time did you go to bed last night? What time did you wake up this morning?
2. Rate the quality of your sleep last night, from 1 (very poor) to 10 (excellent).
3. What two sleep habits did you work on? How did it go?
