Create sleep rituals

Sleep rituals will help you to get a sleeping routine. A sleeping routine makes it easier to fall asleep on time. Divide the sleeping ritual into steps in which you will create small habits. Doing this will make it easier to learn your new habits.

How

• Pick a specific time when you want to go to bed
• Determine how long you need to prep
• Determine which activities you want to do and in which order

For example, you can read a book to relax, listen to music/podcasts, take a warm bath or shower, …

We give an example for the sleep ritual after a night shift:

Exercise: 

Create your sleeping ritual based on your shifts. You will need different sleep rituals for your different shifts, so do this for each shift.