We don’t need dreamy vacation conditions for restful sleep. We can use photo as inspiration to create a sleep sanctuary at home.

SLEEP QUALITY

Observe sleep duration (7-9 hrs is recommended), sleep latency (when you fall asleep), sleep efficiency (how much of bedtime is sleep), continuity (awakenings), daytime functioning (mood, concentration, energy levels), sleep patterns (consistent sleep/wake times).

🔍 Are there low-tech visual aids around to help you determine quality of sleep? (ex. condition of blankets)

🔍 When you notice poor sleep quality, can you adjust your day activity level based on your “biopsychosocial” battery?

My biopsychosocial battery with daily adjusted dial.

SET SLEEP ALARM

Set sleep alarm at least 1 hour before bed to start conditioning your body and mind.

Create nightly rituals to sleep train: limit digital stimuli, stretch/movement/yoga/meditation, listen to soothing music, hot shower/bath, drink relaxing tea, habitual winding down activities.