Sunrise ☀️

10 to 20 min of early morning light in eyes within 30 to 60 min of waking

Wake up ⏰

Wake up same time every day, go to bed when feel sleepy

Caffeine ☕

Avoid within 8-10 hours of bedtime (preferably 12-14 hours). Delay first coffee by 90 minutes unless exercising

Lights 💡

Avoid bright lights at night, especially overhead, and between 10pm and 4am

Naps 🛏️

Limit to 30 min or not at all. Short naps = refreshed. Long nap = drowsy

Overnight 🌙

If you can’t sleep after 20 minutes - Go into another room, do something soothing, return to bed when tired

Alertness 😡

Expect to be alert 1 hour before bedtime, this is expected and normal

Bedroom 🛏️

Dark and quiet helps. A few degrees cooler is usually better. Ear plugs if partner snores or sleep alone. Background noise if soothing. Weighted blanket if soothing

Alcohol 🍷

Sedates you but poor quality sleep. Avoid. Or drink earlier. Same with cigarettes

Wind down ⚙️

1 to 2 hours before bed = relaxing sleep routine. Quieter and less light. Warm bath. Warm drink. Pee. Hygiene. Whatever works

Screens 🕣

No bright clocks in the bedroom. Phones on silent. Stop screens 1-2 hours before bed. Night mode on devices

Can’t switch off ⚠️

If you regularly lie awake thinking, set aside a ‘worry time’ in the evening, to reflect on the day, makes plans and solutions

Reference:

• Tool Kit for Sleep - Huberman Labs

• Master your Sleep - Episode 2 of the Huberman Lab Podcast

• Sleep Foundation Good Sleep Habits

History

• Typical bedtime and rise time on

  • Weekdays

  • Weekends

• Presence of shift work

• Quality of sleep

  • Is sleep refreshing

  • Is it difficult to get out of bed

  • Are there awakenings duringsleep

• Associated medication issues

  • Chronic insomnia

  • Obstructive Sleep Apnoea

  • Restless Legs Syndrome

• Naps

• Daytime fatigue

• Contributing factors

  • Circadian rhythm disorders

  • Illness

  • Medication

• Sleep diary

• Bedtime routine

• Feelings about sleep quality

• Caffeine, alcohol and other medication use

Management

Stick to a sleep schedule

• Same bedtime.

• Same wake-up time.

Practice a bedtime routine

• Wind down with quiet activities that promote sleep such as reading with a dim light.

• Avoid electronics at least 30 minutes before habitual bedtime.

• If you cannot sleep, do not look at a clock. Consider getting up, going into another room and doing something relaxing until you feel drowsy enough to fall asleep. Then return to bed.

• A hot shower at night may help as the body cooling down afterwards can make you sleepy

• Only use the bed for sleep and sex

Avoid naps

• Especially in the late afternoon.

• Short naps of around 20 minutes can help alleviate any daytime fatigue.

• Naps over 30 minutes are more likely to make you sleepier.

Non-Sleep Deep Rest

• Consider options such as meditation techniques to calm the mind in the evening

Exercise daily

Optimise your sleep environment

• As little light as possible (blackout curtains, eye mask, hide alarm clocks and phones).

• Ears plugs or sound machines may help.

• Make sure your mattress and pillows are comfortable for you.

• Keep your bedroom cool.

• Consider sleeping separately if your partner is a source of sleep disruption.

Light exposure

• Regular sunlight exposure in the morning increases alertness and maintains circadian rhythm.

• Go for at least a 10-minute walk in the first few hours of waking.

• Or sit outside in the sunlight for your morning coffee.

• Viewing 10 minutes of sunlight within an hour of sunset can protect your circadian rhythm against the negative effects of bright lights in the evening.

• Limit bright light in the evening and absolutely avoid any bright light overnight between the hours of 10 pm and 4 am.

Substance avoidance

• Limit cigarettes and alcohol in the evening.

• Ideally no caffeine after lunchtime.

Food

• Avoid heavy meals in the evening.

• Timing your diet so that you have carbohydrates in your evening meal might make you sleepier.

Cognitive Behavioural Therapy (CBT)

• Working with a psychologist or therapist for long-term sleep difficulties especially if associated anxiety

Supplements

• Melatonin

• Magnesium

Medications

• Sleep medications have a limited role in isolation without behaviour modifications and are not a great long-term option

• If the primary issue is getting off to sleep consider:

  • Antidepressants such as Mirtazapine or Amitriptyline

  • Antihistamines such as Doxylamine / Doxepin

  • Melatonin

• If staying asleep is the main issue then consider:

  • Orexin Inhibitors such as Suvorexant / Belsomra