1. Choose a set wake-up time.
Wake up at exactly the same time every day, no matter how much sleep you got the night before.
2. Choose a bedtime.
Pick a bedtime that enables you to get the sleep you need. Spending too much time in bed will lead to more interrupted sleep, so the best bedtime is the one that allows you to get the sleep that you need, but doesn’t let you be in bed too long. You only want to spend the amount of time in bed that you actually need for sleep.
3. Go to bed when you are sleepy, but not before your chosen bedtime.
Don’t go to bed until you are sleepy. If you are still not sleepy at your chosen bedtime, wait until you are sleepy. This will help you to fall asleep quickly.
4. Get out of bed when you can’t sleep.
If you are lying in bed and can’t sleep, get out of bed and do something relaxing. It’s best to also leave your bedroom. Read a book, listen to quiet music, or do something else relaxing, then go back to bed when you feel sleepy. Again, if you do not fall asleep quickly, get up. Keep repeating this cycle until you fall asleep. You need to get out of bed when you can’t sleep at bedtime and in the middle of the night (that’s the hard part!).
