Tips to improve your sleep:

Avoid caffeine and bright lights at night. Try to avoid caffeine at least 4-6 hours before going to bed
Remove electronic devices from where you sleep
Use your bed only for sleep and sex
Go to bed at the same time every night
If you find yourself awake in the middle of the night for longer than 20 minutes, get up and try again. Do something calming or boring until you feel sleepy and then go back to bed
Try to avoid taking naps throughout the day
Sleep rituals – develop your own set of routines to do before bed, to remind your body that it is time to sleep
Create the right space for sleep – a cool and dark room is best for sleep

Activity

Current Identify the situation
Identify the feelings
Identify your thoughts
Recognize unhelpful thinking patterns
Fact check your thoughts
Identify alternative thoughts page
Identify new emotions page
Complete

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Try challenging unhelpful thoughts about sleep:

Sometimes, negative or anxious thoughts can interfere with getting a good night’s sleep. Use this thought diary to identify and challenge these thoughts. By examining your beliefs about sleep and exploring alternative perspectives, you can work towards improving your sleep quality.

1. Identify the situation

Write down a situation or memory of a time when you had difficulty with sleep.

e.g. Last night, lying awake in the middle of the night, couldn't sleep

The importance of sleep

Tips to improve your sleep:

Try challenging unhelpful thoughts about sleep:

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