Sleep Guide

Consistent times: similar sleep and wake times, even at weekends, set your body clock.
Light matters: daylight in the morning, dim and screen-light down in the evening.
Watch stimulants: limit caffeine after early afternoon; alcohol fragments sleep.
Cool, dark, quiet: a slightly cool, dark bedroom suits sleep best.
Bed = sleep: keep work and scrolling out of bed so your brain links it with rest.

Better sleep isn't about trying harder — it's about the right conditions. Learn what actually helps, and build a wind-down that works.

🎯 By the end you'll be able to: explain why sleep matters, apply the core habits of good "sleep hygiene", build a wind-down routine, and know what to do on a wakeful night.

Check your understanding

Reflection worksheet

For your eyes only — nothing is saved.

1. What's the biggest thing getting in the way of your sleep right now?

2. What will your wind-down routine be, starting what time?

3. One small change you'll make to your bedroom or evening?