Sleep Hygiene
It all starts with Scheduling, and don't add coffee.
Most people can get good sleep regularly with some basic lifestyle changes. We're not re-inventing the wheel!
To get you started, remember:
Plan regular sleep and wake time. Allow 8-9 hours for adults, more for teens.
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Turn off electronics 2 hours before bed, at least for visual use. Do something relaxing instead.
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If at all possible, use your bedroom (or at least your bed) for sleep and sex only.
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Avoid coffee / tea from afternoon onwards, depending on your response to it.
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​Don't eat a big meal or exercise right before bed. Do exercise 30-90mins 5 times per week.
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If you snore, are overweight, or wake up tired, get checked out for sleep apnea (Resource below).
Resources:
Anxiety
Canada
This site provides an extensive overview of the best practices for great sleep hygiene.
Sleepwell
Sleepwell is a resource for people with insomnia with guidance for CBT (Cognitive Behavioral Therapy).
The Snore
Shop
Another great resource for sleep apnea testing.