5 nights · 10 minutes a night

Better sleep

Reset your body clock, build a wind-down routine and know what to do when sleep won't come.

Based on cognitive behavioural therapy for insomnia (CBT-I), the recommended first treatment for sleep problems.

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Start with night 1 whenever you're ready.

Night 1 of 5

Set your body clock

Your body has an internal clock that likes regular timing. Going to bed and waking at very different times confuses it.

The most powerful step is a regular wake-up time — every day, even after a bad night. Morning light helps set the clock: open the curtains or sit by a window soon after waking.

Try not to make up for a bad night with long naps. If you need one, keep it under 30 minutes and before mid-afternoon.

Practise

4-7-8 for sleep · 3 min

Try today

Choose a wake-up time you can keep every day this week, and get some daylight within an hour of waking.

Reflect

What time will I wake up this week? What would make it easier?

Write in your journal

Based on Sleep self-help modules — Centre for Clinical Interventions (WA Health)

Based on Sleep hygiene — Sleep Foundation

These tools support your wellbeing — they are not therapy or an emergency service. If you are in danger, call local emergency services (in Afghanistan: police 119, medical 102).