This homework needs to be done over 2 weeks. Don't work any further in the module until you've done this.

1. Now that you've learned about sleep hygiene strategies, choose some that interest you and start doing them as soon as you can. If many interest you, pick 3 to 5 of them to start wi​th. If one of the strategies isn't working, try another one. If you're having trouble getting started try these ideas.

Sleep Hygiene Strategies

• Make and follow a pre-sleep routine.
• Smoke less or find out how to quit (smoking cessation programs).
• Walk for 20 minutes, 3 times a week.
• Decrease your caffeine intake slowly by 150 ml (about 5 ounces) every 3 to 5 days. It may take you several weeks to get to target.
• Set regular times to go to bed and regular times to wake up.
• Change your schedule so you stay in bed for 8 hours each night.
• Have a warm bath before bed.
• Try relaxation sessions each night before bed.
• Dim the lights in your home/room 1 to 2 hours before you go to bed.
• Eat supper 4 hours before bed. Have a light snack before bed.
• Stop fluids 2 hours before bed.
• Other:

For a printable version of the above list click on Sleep Hygiene Strategies.

2. Keep filling in sleep diaries every day. Make sure to keep track of the strategies you try. When you’ve done your 2-week sleep hygiene trial, go on to the next section of the learning module.​​​​​
3. If you have chronic insomnia, try stimulus control for a few evenings or talk to your doctor about sleep restriction.​​