Can't Sleep? Let's Fix That. — A Simple, Evidence-Informed Guide

A calmer approach to bedtime starts with small, repeatable habits. If your mind gets busy when the lights go out, or your sleep routine feels inconsistent, this guide offers practical ideas to help you understand your habits and build a more restful routine.

Inside the guide:

• Five foundations of sleep hygiene, including wake times, light exposure, and your bedroom environment
• Suggestions for common challenges, such as difficulty settling, nighttime waking, and morning grogginess
• Wind-down techniques, including breathing and cognitive shuffle exercises
• Three evening routine templates lasting 15, 35, or 45 minutes
• Ideas for a consistent morning routine
• A seven-day sleep reset tracker and printable wind-down checklist

📲 Instant PDF download. Read it on any device or print it at home.

Digital PDF guide for general education. Persistent sleep difficulties are worth discussing with a qualified healthcare professional.