Sleep Hygiene Audit
The Gold Standards
A checklist to optimise your home “rest station.”
Schedule: Do you aim for 7–9 hours of sleep daily?
Consistency: Do you wake up at the same time every day, including weekends?
The Environment: Is your bedroom dark, quiet, and cool?
The 1-Hour Rule: Are all screens (phones/tablets) powered down 60 minutes before bed?
The "Do’s & Don’ts"
| Do | Use your bed only for sleep to train your brain to associate it with rest. |
| Do | Establish a 30–60 minute wind-down routine (reading, music, or a hot bath) |
| Don't | Drink alcohol to fall asleep; it significantly lowers the quality of your rest. |
| Don't | Do vigorous exercise right before bed as it raises body temperature and stimulates the brain. |
Techniques for when stress makes sleep elusive:
- The 15-Minute Rule: If you aren’t asleep after 15–20 minutes, get out of bed. Perform a low-light, “boring” activity and return only when you are sleepy.
- Lower the Baseline: Use Non-Sleep Deep Rest (NSDR) techniques like guided breathing or Yoga Nidra to lower cortisol.
- Morning Sunlight: Get natural light early in the day to regulate your circadian rhythm and suppress evening cortisol.
- Understand the Cycle: Stress triggers “survival mode,” flooding your system with cortisol and adrenaline, which prevents deep, restorative sleep.
Helpful Resources
Sleep Problems are difficulties with falling asleep, staying asleep, or getting restful sleep. They can affect daily functioning, mood, and overall wellbeing. Search our resources library below for helpful information and support.
| National Sleep Helpline | https://thesleepcharity.org.uk |
| Tips to improve your sleep | https://www.mind.org.uk/sleep-problems |
| Mental Health Support | https://www.youngminds.org.uk |