Even if you can’t make every change, even small changes can have a big impact on the quality of your sleep. For each category, choose 1 or 2 behavior changes you can commit to in the next 30 days.

Consistent Sleep

In the next 30 days I plan to:

Wake up within an hour of my normal wake-up time every day, including weekends.

Expose myself to sunlight or other bright lights in the morning.

Skip the naps, or limit them to less than an hour early in the afternoon.

Avoid going to bed until I am drowsy.

Other:

Improving Sleep

In the next 30 days I plan to:

Keep a sleep diary to assess sleep difficulties.

Begin a consistent exercise program.

Avoid exercising within 2 hours of bedtime.

Eat a light carbohydrate snack before bed if I am hungry.

Avoid alcohol within 2 hours of bedtime.

Avoid caffeine within 6 hours of bedtime.

Skip smoking several hours before bedtime.

Other:

Sleep Environment

In the next 30 days I plan to:

Use the bedroom only for sleep and sex.

Lie down to sleep only when I am sleepy.

Start relaxing about an hour before bedtime.

Create a bedtime ritual that I do every night in the same order.

Get up if I can’t fall asleep within 15 minutes or if I wake up in the middle of the night and can’t fall back asleep within 15 minutes.

Wear a sleep mask to block out excess light.

Use ear plugs to block out excess noise.

Use a fan or other white noise device to cancel out excess noise.

Other: