Better sleep habits are easier to build when the advice is practical, specific and easy to revisit. Change-the-way-you-sleep-Accessible brings together straightforward sleep hygiene tips for people dealing with insomnia, sleeplessness, night-time worrying or disrupted bedtime routines.
Change the Way You Sleep: Sleep Hygiene Tips PDF is a practical printable handout for adults who want to improve their sleep routine and understand common habits that can make sleep harder. It can be used at home, in a counselling session, during a wellbeing appointment, or as part of a self-help plan for insomnia, restless nights, early waking or feeling unrefreshed in the morning.
The resource is suitable for individuals, support workers, therapists, mental health practitioners, GP teams and community wellbeing services who need a clear guide to better sleep habits. It explains simple sleep hygiene ideas in accessible language, making it useful as a worksheet, discussion prompt, planning aid or printed reminder. The guidance can help people notice patterns in their evening routine and choose small changes to try consistently.
The handout covers practical areas such as keeping the bedroom linked with sleep, making the room darker and quieter, creating a wind-down routine, getting up briefly if sleep does not come, reducing clock-watching, writing down worries, choosing suitable times for exercise, limiting caffeine, alcohol, heavy food and smoking, trying relaxation or breathing techniques, avoiding screens before bed, and considering whether medication may be affecting sleep.
Download or print the PDF to use as a straightforward sleep checklist, a home learning resource, or a supportive handout for one-to-one wellbeing work. This resource was created by MindWell Leeds.
