In a therapy session, GP appointment or at home after several restless nights, this printable sleep hygiene handout gives clear tips for building healthier bedtime routines. It is likely to be useful for adults dealing with insomnia, broken sleep, poor sleep habits or difficulty winding down at night.
Sleep hygiene tips for insomnia are presented in a clear one-page PDF that explains how everyday routines, environment and evening habits can influence sleep. The handout defines sleep hygiene, highlights why sleeping tablets are not usually a long-term answer, and offers 15 practical suggestions for building a steadier sleep pattern. Topics include regular bedtimes, what to do when you cannot sleep, caffeine, nicotine and alcohol, naps, relaxation rituals, exercise, food, bedroom comfort and keeping daytime routines consistent.
It can be used as a printable sleep advice handout, a sleep routine checklist, or a brief CBT-I informed prompt for discussions about falling asleep, waking during the night or feeling stuck in unhelpful bedtime habits. It is suitable for adults using self-help materials, clients in counselling or therapy, and professionals who want a straightforward resource to support appointment conversations or follow-up planning.
The PDF is easy to print, share in a session, add to a wellbeing pack, or keep beside a journal while trying out small changes over time. Practical prompts include using the bed mainly for sleep and sex, avoiding clock-watching, keeping a short sleep diary, and creating a quiet, comfortable sleep space. View, download or print the handout for simple guidance on improving sleep habits. Produced by the Centre for Clinical Interventions.
