Not being able to sleep starts out as frustration and can quickly become magnified into sleep deprivation — a well-documented

(elsewhere) condition caused by many factors.
That is not being addressed here.


Sleep disorders aside, a good sleep can be largely assured with a consistent routine applied in the style of the 80:20 rule. …


There are times in everyone's life when sleep patterns are interrupted by temporary events — prior to travel; living with a newborn; worry; illness; night(s) before a milestone event … At those times it is normal to experience too little or troubled sleep.


Establishing and practicing a regular sleep routine is a self-care responsibility that protects against short-term sleep disruptions.



As often as possible head for bed at a consistent time. This will help train your system to fall asleep (and get up in the morning) easier.


  • Makes you more alert
  • Bolsters memory
  • Reduces stress
  • Helps keep heart healthy
  • Reduces the risk of depression



  • mat or bed
  • a blanket
  • pillow



site preparation

  • Keep your bedroom clean and free from clutter.
  • Remove or at least minimize electronic devices including TVs, clocks, computers …
  • Remove project materials: knitting, bill-paying, work; chore lists …
  • Make the room dark. Invest in black out shades if necessary
  • Adjust the temperature to your personal preference, preferably cooler, rather than warm. Below 70° F/21° C.
  • Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin & seratonin.



Pick and choose according to personal preferences

  • Don't watch the news! Filter what comes into your psyche — especially before sleep.
  • Begin preparing to sleep about an hour before your bedtime.
  • Diffuse aromatherapy with a safe tea-light candle
  • Turn on an instrumental or nature sound CD in the background.
  • Carry out your bedtime routine (lock the doors; open a window, adjust the temperature, brush your teeth, your hair; dim the room lights …)


  • Extinguish the diffuser candle
  • Perform a spiritual exercise; Talk with God