Your sleep environment and habits (sleep hygiene)

Here are some checklists to get you thinking about your sleep habits. The more yesses, the more good sleep habits you have! If you find it hard to answer these questions, track your sleep using the HYP Sleep Diary for one to two weeks.

What’s my sleep space like? Check if where you sleep helps you get the sleep you need.

Does your sleep space encourage good sleep?

Yes No Sometimes

When I think of my sleep space one or more of these comes to mind: Calm Peaceful Place of rest Sanctuary Haven Refuge RejuvenationMy aim is to only use my sleep space for sleeping. This helps my mind/body associate this space as a place to get a good night’s sleep.Before bedtime I soften the light in the room to prepare my mind/body for sleep.

While I sleep, my sleep space is dark until the morning light.

The temperature where I sleep is not too warm and not too cold - it’s just right for me to feel comfortable when I’m in bed.My bed, pillows, bedding (sheets, blankets/quilt/doona) are comfortable.

Yes total out of 6

What’s your sleep ritual? A sleep ritual helps to get your body ready for sleep, and stay asleep, so you can get the same amount of sleep every night.

Is food or drink interfering with my sleep? Yes No Sometimes

I avoid caffeine after 3pm or earlier

I avoid alcohol or nicotine.

I don’t go to bed too hungry or too full.

I have a drink (preferably water) before bed, but not lots because I don’t want trips to the toilet during sleep time.Am I stimulated in the hour before bedtime or disturbed during sleep time?I switch off and/or remove all technology and electronic devices at least 30 minutes before bedtime. This includes: mobile phones computers and tablets (no internet, games

or social media) televisionI only do calm, non-stimulating activities leading up to bedtime because it helps me wind down. Examples: reading a relaxing book, listening to relaxing music.I try not to have conversations with others that could upset me or get me thinking too much before bedtime.What clothes do I sleep in?I sleep in comfortable, non-restrictive clothes that I only use for sleeping.What am I thinking before bedtime?Generally, when I think about sleep I have positive thoughts.I think of positive words at bedtime to help me associate sleep with a positive experience.If I’m feeling worried or anxious before sleep time I do things to make me feel more calm and relaxed.Do I have regular sleep and wake times?I have the same sleep and wake time every night and morning.In the hour leading up to bedtime I avoid bright lights, including light from screens.I wake myself up by using bright, natural morning light instead of relying on an alarm.Do I exercise regularly?I regularly exercise.

I avoid exercise a few hours before bedtime.

Yes total out of 16

Prepared for a hassle-free morning? Preparing as much as you can the night before can help you get extra sleep in the morning.

Yes No Sometimes

I shower or bathe the night before.

I get my breakfast things ready.

My lunch is prepared to make it easy to grab and go.

I get my school uniform ready.

I check my school timetable and pack my school bag for the next day.

I get my part-time uniform or work clothes ready.

My musical instrument is packed and ready to go.

I know how I’m getting to school the next day and how long it will take to get there. This helps me to manage the limited time I have at home in the morning.

Yes total out of 8

What’s the best thing to do if I wake up in the middle of the night? If you don’t fall back to sleep quickly get out of bed and go to another

room. This is important because you don’t want to learn to associate your sleep space as a difficult place to get sleep. The longer you lie there, the higher the chances you will feel anxious about not falling asleep! Avoid checking the time, too. When you start to feel sleepy again is the time to return to your sleep space.

If you wake up feeling anxious or worried, or your mind is racing with thoughts or ideas, try writing down what’s in your head. Keep pen and paper next to your bed. Sometimes if you ‘park your problems’ for later it can make it easier to focus on relaxing your mind and body for sleep.

Stay in the dark or keep the light very dim until you feel sleepy again. Stay away from screen light (from television, computers, tablets, mobile phones) to avoid lowering your melatonin levels. Remember, melatonin levels lower when light enters your eyes to signal the suprachiasmatic nucleus. Melatonin levels needs to be at the right levels for you to feel sleepy.

Only do relaxing activities like listening to music or reading in a separate room. When you start to feel sleepy again then it’s time to return to your sleep space.

If your body temperature is too hot or too cold adjust your clothing or bedding until you feel comfortable. If there is heating, adjust the thermostat to suit

What time to go to sleep according to the time you need to get upTo get enough sleep to be your best use the table below to work out the time to fall asleep according to the time you want to get up. Remember: it’s recommended teenagers aged between 11-13-years-old need 9-11 hours and 14-17- year-olds need between 8-10 hours of sleep every night.

If I need to get up at: I will need to be in bed, ready to fall asleep by: (calculate your bedtime according to your individual sleep needs within the recommended sleep range for your age)

Example: 5:30am 11-13yrs old: 6.30-8.30pm14-17yrs old: 7.30-9.30pm

6am

6.30am

7am

7.30am

8am

8.30am

If you're getting enough sleep and feel good, keep it up!Not sure how much sleep works best for you within the recommended range for your age? Start with the midpoint of the sleep duration range: nine hours. Aim to get

nine hours sleep each night for one to two weeks. Note you how feel when you wake up, how you feel during the day and how you feel as you're winding down in the evening. Then, depending on how you feel, adjust your time in bed to be shorter or longer as you see fit.

Or Ask yourself what would be your ideal bedtime and wake time?Then ask, “If this is going to be my bedtime forever – I couldn’t have one minute less or one minute more – would I feel refreshed when I wake up in the mornings?”

For best health and wellbeing young people need to:1. sleep the same length every night of the week2. sleep within the recommended range for their age

11-13-year-olds need between 9-11 hours 14-17-year-olds need between 8-10 hours

“Neverthless, it’s important to pay attention to individual needs by assessing how one feels on different amounts of sleep.” 

National Sleep Foundation, Sleep Recommendations 2014

If the answer is yes, keep it up.If the answer is no, try adjusting your bedtime to have more or less sleep and make note of how this makes you feel and how well you cope with activities during the day. Use the HYP Sleep Diary to help you track your sleep.

I’m doing all the right things, but I still wake up feeling unrefreshed. What should I do?If you're meeting your age group's recommended range and waking up groggy and feeling like you’re slugging throughout the day, it could be a warning sign of a sleep condition or a less-than-ideal sleep environment. Talk to your doctor or other health professional about your sleep if you are practicing good sleep hygiene, but

still wake up feeling poorly.

If you are getting the same amount of sleep every night that works best for you;If you sleep within the recommended range for your age;If you have uninterrupted sleep (no waking up from bed time to wake time); andIf you have good sleep habits (practice sleep hygiene)

and still don’t feel rested and refreshed when you wake up in the mornings, please see your doctor or other health professional.