Health · Move and sleep
Better Sleep: how to sleep better, sleep hygiene basics
Six lessons on the everyday habits that official sources say help sleep: a regular routine, your bedroom and light, caffeine, alcohol and exercise timing, wakeful nights and shift work, a two-week sleep diary, and when to see a doctor.
About this course
How to sleep better: sleep hygiene basics.
Starter · About 1 hour of learning · 6 lessons · 16 quick checks · 1 download
Who it's for
Adults who want to sleep better, including shift workers, in Australia, the UK, the US or elsewhere.
How it works
6 guided lessons in your browser, with worked examples, exercises and a quick check after each lesson. Progress is saved in this browser only, and you can restart at any time.
Sources we rely on
20 published sources, mostly regulators and official bodies, listed below so you can check the original guidance yourself.
By the end you can
- Describe what official sources say about adult sleep and what sleep hygiene can and can’t do
- Set regular sleep and wake times and plan a wind-down routine
- Set up your bedroom, screens and daylight to support sleep, and time caffeine, alcohol, meals, exercise and naps
- Handle wakeful nights, adapt the basics to shift work, and keep a two-week sleep diary
- Recognise when official guidance says to see a doctor, and prepare for the appointment
Downloads
- Two-week sleep diary .xlsxA 14-day diary based on the CDC’s list, a one-change habit tracker, and a doctor summary sheet that totals your usual times and wakings.
Rules by country
Learning time
About 1 hour of learning. May count towards your CPD or professional development; check your professional body's rules. Estimated from reading time, exercises, quick checks and downloads.
Sources
Check the originals.
Drafted with AI assistance and run through automated quality and source checks. How these courses are made. Spotted an error or out-of-date rule? Send a correction.
General information only, not medical advice. Talk to your doctor or another qualified health professional about your situation. In an emergency call 000 (AU), 999 (UK), 911 (US/Canada) or 111 (NZ).
- Sleep · healthdirect (Australian Government-funded)
- Insomnia · healthdirect (Australian Government-funded)
- Obstructive sleep apnoea · healthdirect (Australian Government-funded)
- How to fall asleep faster and sleep better · NHS Every Mind Matters (UK)
- Sleep problems · NHS Every Mind Matters (UK)
- Insomnia · NHS (UK)
- Sleep apnoea · NHS (UK)
- About sleep · Centers for Disease Control and Prevention (US)
- Improve sleep: tips to improve your sleep when times are tough (Science Bulletin, 2020) · NIOSH, Centers for Disease Control and Prevention (US)
- How much sleep is enough · National Heart, Lung, and Blood Institute (NIH, US)
- 24-hour movement guidelines: recommendations for adults (18 to 64 years) · Australian Government Department of Health, Disability and Ageing
- 24-hour movement guidelines: recommendations for older adults (65 years and over) · Australian Government Department of Health, Disability and Ageing
- Triple Zero (000) · Australian Government, Department of Infrastructure, Transport, Regional Development, Communications, Sport and the Arts
- When to call 999 · NHS (UK)
- National 911 Program · 911.gov (US Government)
- Australian health services and 24-hour health advice line · healthdirect (Australian Government-funded)
- NHS 111 online · NHS (UK)
- Lifeline Australia: 13 11 14 · Lifeline Australia
- Contact a Samaritan: 116 123 · Samaritans (UK and Ireland)
- 988 Suicide & Crisis Lifeline · 988 Suicide & Crisis Lifeline (US)
Publisher
Who publishes this course.
Published by trainyourself.org, a trading name of Combine TRS Pty Ltd (ABN 42 112 983 678), Brisbane, Australia.
How it's made: drafted with AI assistance from published official public-health and government guidance, then run through automated quality checks against our course depth standard and automated source checks that match each rule to its official source, listed above. The course guide is an AI presenter and is labelled as one. Read how these courses are made.
Last updated:
General information, not tax, accounting, legal or professional advice. Spotted an error or an out-of-date rule? Send us a correction.
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