Go to bed and wake up at the same time each day (and don’t sleep in for more than an hour past your regular wake up time on the weekends)
Don’t worry in bed – get up and do something boring instead. Keep lights dim and go back to bed when you start to feel sleepy
Create a relaxing bedtime routine.For example, have a warm bath or shower, put on your pjs, have a light snack, put on some calming music, and then read a book.
Avoid TV/screens, caffeine, alcohol, and smoking before bed
Healthy Eating
Cut back on sugar
Avoid caffeine, or have a small amount in the morning only (including coffee, tea, chocolate, and pop)
Eat 6 small meals a day or three meals and two snacks
Drink 6 – 8 glasses of water a day
Eat colourfully and a wide variety of foods.Aim to get some fruits and veggies every day
Exercise
Find something you love to do and do it!
Exercise 30 to 60 minutes a day
Try to get some aerobic, strength, and flexibility training
Don’t exercise in the two hours before you go to bed
Try to set realistic, concrete and specific exercise goals. Get an exercise buddy!
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Quick Tips
Sleep
Healthy Eating
Exercise
Drugs/Alcohol