Review & Prepare 6

Look at your pattern of sleep over the past week. Compare it to your sleep patterns over the past few weeks of tracking.

Answer the following:

*  I fall asleep more quickly now.

*  I have more daytime energy.

*  I wake up fewer times during the night.

*  If or when I do wake up, I am able to fall asleep again more quickly.

*  Changes I made to my bedtime and waking routines.

*  Changes I made to what I do in bed or in the bedroom.

*  Are you ready for another week of attention to your sleep?

Shift Your Bedtime

If you think your sleep has improved during the past week, you can begin to shift your bedtime earlier. Do this gradually. Only make a shift when your sleep quality is high. This means:

*  You are able to fall asleep within 15 minutes of getting into bed.

*  You are rarely waking up during sleep.

*  If you do wake up, you are able to go back to sleep within 15 minutes.

*  You stay asleep until your planned wake time.

*  You wake feeling refreshed.

If your sleep quality has not improved, maintain the original schedule for another week. When you are ready, shift your bedtime 15 minutes earlier. Keep the same wake time. This will give you more time to sleep as your body becomes trained to sleep in bed.