Stage 4 · Lesson 5 of 7
Habits for better sleep
Sleep guidance from the NHS and sleep researchers usually comes down to a few habits. Wake up at the same time every day, including weekends; this is the single most powerful one. Get daylight in the morning.
Avoid caffeine, including tea, coffee and energy drinks, from mid-afternoon. Keep the bedroom dark, quiet and cool if you can. Have a wind-down routine for the last 30 to 60 minutes: dim lights, no work, something calming.
Use the bed for sleep, not for studying or scrolling. If you cannot sleep after about 20 minutes, get up, do something quiet in low light, and return when sleepy. In shared rooms or hostels, an eye mask and earplugs help.
Common trapchanging everything at once and giving up after three nights. Start with a fixed wake-up time.
A question to check yourself and an AI practice session come when you add the roadmap to your account. Add it
Resources for this stage
Start with
- GuideFreeMental Health at Work (WHO fact sheet)
World Health Organization
What WHO says about work, stress and burnout, and what employers should do
Practise
Keep handy
Also worth your time
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).