Keyword: SLEEP
The Sleep Checklist
Sleep is an important part of recovery, mood and day-to-day performance. This checklist offers general habits to test one at a time. It is not treatment for insomnia, sleep apnoea or another sleep condition.
Timing
Keep bed and wake times reasonably consistent where your life allows.
Many adults need around seven to nine hours of sleep, though individual needs vary.
If a schedule change is needed, make it gradually where possible.
Light
Spend some time outdoors in daylight after waking if practical.
Dim lights in the hour or two before bed if that fits your evening routine.
Reduce bright screen exposure before bed where possible. If you use a screen, lower brightness and choose content that does not keep you alert.
Environment
Set up a bedroom that is as dark, quiet and comfortably cool as you can make it.
A sleep mask, earplugs or changes to bedding may help some people.
Choose solutions that are safe and comfortable for you.
Caffeine and alcohol
If caffeine affects your sleep, experiment with moving it earlier in the day. Sensitivity and clearance differ between people.
Alcohol can affect sleep for some people, including sleep later in the night. If you drink, notice your own response and avoid using alcohol as a sleep aid.
Wind-down
A repeatable pre-bed routine can help signal the end of the day. Keep it simple enough to use most nights.
Keep work tasks out of bed where possible so bed is associated with rest.
If sleep problems persist, or you snore loudly, wake gasping, have severe daytime sleepiness or changes in mood, speak with a GP or qualified sleep clinician.
Choose one or two changes that fit your circumstances, then review how they feel. Seek professional help for ongoing sleep concerns.
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