Self-help program
1. Regular routines
Regular routines usually consist of the following:
- Always waking up at the same time in the morning, regardless of what time you went to bed.
- Getting out of bed as soon as possible after waking up. This strengthens the association between bed and sleep.
- Regular working hours, mealtimes and hobbies.
Think about your routine from these perspectives and see if you can identify areas for improvement.
Regular breaks and relaxation
Having regular breaks and moments of relaxation throughout the day can help to lower arousal levels in the evenings and at night. Even short breaks can make a big difference.
Exercise: Regular breaks and relaxation
Goal
Plan to take regular breaks and moments of relaxation.
Instructions
Think about the questions below. Use the text box to record your answers.
- Can you think of a way to incorporate short breaks and moments of relaxation into your daily routine?
- Could you make time for a breathing exercise at work?
- Would you be able to pop out briefly during the day or get to your destination on foot?
- How do you separate work from your personal life?
My relaxation plan:
Sensible naps
Long naps in the daytime are a bad idea if you suffer from insomnia. Napping reduces sleep pressure and leads to broken sleep in the night.
Exercise: Sensible naps
Goal
Plan to avoid long naps that can sabotage your night-time sleep.
Instructions
Think about the questions below. Use the text box to record your answers.
- Are you in the habit of taking naps?
- Could you try to only nap in the early afternoon?
- Would you be happy to make your naps shorter, lasting between just 10 and 20 minutes?
- Can you see yourself replacing your afternoon nap with a short walk or a relaxation exercise?
My nap plan:
Evening routine
The evening should be a time for winding down and relaxing. Evening routines pave the way to a restful night.
You should aim to start your evening routine around an hour or an hour and a half before bedtime. Sticking to the same routine every evening is a way to consciously let go of the day’s stresses. It sends a clear signal to your brain to start preparing for sleep.
Exercise: My evening routine
Goal
Plan to create an evening routine that promotes calmness, relaxation and good-quality sleep.
Instructions
Think about the questions below. Use the text box to record your answers.
What kind of an evening routine would help you to relax, let go of stress and unwind? Can you see yourself following the same routine every evening?