Better Sleep, Better Days: A Clear Reset

Sleep Hygiene Tips (Free PDF)

This is a free, lightweight PDF with practical sleep hygiene tips you can apply immediately. It’s meant to be a quick set of reminders and small adjustments that can improve sleep quality for many people, without needing a full program.

Inside you’ll find simple guidance on common drivers of poor sleep, including: consistent sleep/wake timing, caffeine and alcohol timing, exercise timing, naps, bedroom setup (light, noise, temperature, bedding), wind-down routines, what to do if you’re awake in the night, and screen/TV habits. Use it as a starting point, test a few changes at a time, and stick with them long enough to see a pattern.

If your sleep stays persistently poor despite improving the basics—or if you’re relying on sleep aids and they aren’t helping—CBT-I (Cognitive Behavioral Therapy for Insomnia) is a strong next step with a qualified clinician. Also consider a medical review if you suspect an underlying sleep disorder or if pain, reflux, medications, anxiety, or depression may be contributing. I hope this will help you as it did me!