The clinic's sleep series prompts a useful review of daily routines. This article adds general information; it is not a transcript of the video or individual advice from the speaker. Consider both nighttime sleep and daytime functioning.
Keep bedtime and waking time reasonably consistent, including weekends. Shift work and caring responsibilities may require an adapted plan rather than an unrealistic fixed schedule.
Create a quieter wind-down period. Reduce stimulating work and bright light, and make the bedroom dark, quiet and comfortable. Notice whether screens or working in bed delay sleep, then make manageable changes.
Caffeine, nicotine and alcohol can disrupt sleep. Feeling sleepy after alcohol does not mean sleep will remain restful. Regular daytime activity can support health; notice activities that leave you too alert near bedtime.
Keep a diary of bedtime, estimated sleep onset, waking, naps, drinks and daytime sleepiness. Bring it to an appointment if problems persist. Do not start or increase sleeping medication yourself.
Seek assessment when sleep affects mood, work or safety. Treatment may include an appropriate behavioural approach after assessing causes. Avoid driving if you are too sleepy to remain alert; coffee is not a substitute for addressing the problem.
