60-Second Sleep Check

The 4 sleep patterns this check looks for

You answer six quick questions about what you’ve tried and what’s hurting your sleep most. Most of it comes down to your daily rhythm, how you wind down and your bedroom. Your answers point to one of four patterns I see with clients, and you get one fix to start with tonight.

• Can’t fall asleepLate caffeine, bright screens and a bedtime that moves around.
• Waking up at 3 a.m.Sleep that gets lighter in the second half of the night.
• Racing thoughtsA mind that never got the chance to wind down.
• Waking up groggyA body clock that’s out of sync.

Simple sleep habits, starting tonight

1. Stop caffeine 8 hours before bed.
2. Dim the lights and put screens away 60 minutes before you turn in.
3. Keep your bedroom cool and dark, and skip alcohol and big meals in the 3 hours before bed.
4. Spend 10 minutes writing down tomorrow’s to-do list, then do 5 minutes of slow breathing.
5. Get up at the same time 7 days a week and take a 10-minute walk in daylight within an hour of waking.

Want a bedtime to aim for? My free sleep calculator gives you one in seconds. For more, read how to fall asleep faster and why you keep waking up at 3 a.m.

When it’s more than a habit

This is a habit check, not a diagnosis.Please see your doctor if you snore loudly, gasp or stop breathing in your sleep, have struggled with sleep most nights for 3 months or more, feel so sleepy in the day that it affects your driving or work, or if hot flashes or night sweats are what’s waking you up.

Frequently asked questions