Make sure you only sleep in your bedroom | If possible, do not watch television or do computer work in bedroom or close to your bed |
If you need to rest during the day, try and rest on a day bed which is different to your night bed and if possible in a different room |
Have a sleep routine | Have a routine before going to bed, e.g. bath, warm drink which will cue your brain that it is now time to get ready to sleep |
Try not to stimulate yourself just before bed | Try to reduce physical or mental stimulation (television or reading for some people) just before bedtime |
Avoid day/night reversal | Watch out for day/night reversal. Be consistent about the time you wake up and go to sleep. |
Try and expose your brain to as much sunlight during the day as feasible. Some young people have tried light boxes in the winter |
Do not sleep too much and correct day/night reversal | Long sleeps decrease sleep quality so keep hours of sleep at night only slightly more then age appropriate levels. Work this out from peers. |
If day/night reversal is a problem, start getting up a few minutes earlier each day to reverse this (max 15–60 minutes a week) |
Limit daytime sleeps | Try to rest, not sleep, during the day |
If you have to sleep keep it to less than 40 minutes before 3 pm |