sleep training plan week one: reset your sleep cycle Build a strong sleep-wake rhythm. Sleep loves routine, so establish a fixed bedtime & wake-up time that works for your schedule (aiming to achieve 7-9 hours). Regulate your circadian rhythm by getting 10+ mins of morning sunlight. Stop caffeine intake after 2 PM. Caffeine can take up to 10 hours to fully leave the body, delaying melatonin production. Try a 30-60 minute wind-down routine: • Reduce blue light exposure • Gentle stretching, journaling or reading • Try meditation or breathwork Reduce screen time 1 hour before bed. Maintain your sleep schedule, even on weekends! A consistent routine helps your body optimise deep sleep, leading to better recovery and energy. Keep your bedroom cool, dark & clutter-free to help the brain associate your sleep space with rest and relaxation. week two: deepen relaxation & recovery Boost night time relaxation for deeper sleep. When paired with a steady sleep routine, natural supplements can enhance relaxation. Listen to your body and explore what works best for you. Take a warm bath/shower 60-90 mins before bed. Cooling down after a warm bath naturally triggers the sleep hormone, melatonin. No heavy meals or alcohol 2 hours before sleep. Eating too close to bedtime gets your body working, instead of resting. Try a calming, noncaffinated herbal tea 3060 minutes before bed to promote sleepiness. Mask out background noises by playing white noise or nature sounds. This is also great for quietening overactive thoughts. Quiet your mind by trying 10 mins of breathwork or guided meditation to help lower cortisol levels. You’re halfway through! Reflect on your journey so far and highlight challenges that have worked for you, and discard those that haven’t. week three: maximise sleep efficiency Eliminate disruptions & improve deep sleep. Light exposure in the night, can interrupt sleep quality by interfering with the body’s sleep cycles. Block all light with an eye mask or try blackout curtains. Stop evening work or stressinducing activities 1 hour before bed. While it may be difficult to call time on the work day, high cognitive activity prevents the mind from relaxing. Late night scrolling can lead to unintentional sleep procrastination, as well as exposure to excess blue light. Try a digital-free evening with books, art, conversation or outdoor activity. Give progressive muscle relaxation (PMR) a go. It’s a science backed technique to speed up sleep onset, as well as provide full body relaxation. Your mattress matters! Evaluate your sleep set up and optimise for your preferences. An old mattress can lack support leading to discomfort and increased night-time disturbance. Weekends can offer opportunity for a day time snooze. If you do nod off, set an alarm for no longer than 20 mins. This keeps you in the lighter stages of sleep so you can wake without grogginess. Better oxygen flow = deeper sleep. Purify the air in your bedroom by opening the window for ventilation, or why not add an air-purifying plant? Snake plants, peace lilies and aloe vera are great options. week four: lock in long-term sleep habits Personalise & sustain your sleep routine. Building long term sleep habits is achieved by making sustainable changes. Assess what you’ve found effective and simple over the last 3 weeks, focussing on progress, not perfection. Challenge yourself to an unplugged evening. Your sleeping position affects spinal alignment, breathing and muscle recovery. Consider how you’re falling asleep and try something new. As the evenings get lighter, spend 10 minutes outside to trigger melatonin production naturally. Aromatherapy can be known to reduce stress and promote relaxation. Pillow sprays, scented candles or essential oil diffusers are good options. Why not treat yourself to some fresh bedding to enhance comfort? Go for natural fibres like cotton or linen to maintain a cool temperature and a soft feel against your skin. monday tuesday wednesday thursday friday saturday sunday Congratulations, you’ve completed the Sleep Training Plan. Reflect on your journey - what have you noticed? What will you continue? follow the nightly focus Aim to complete the sleep challenge each day. track progress Journal how you feel & tweak based on what works best. Sleep is personal so what works for you may not work for others. build your routine By the end of 4 weeks, you’ll have a personalised, optimised sleep plan. how to use this plan
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