Start by figuring out when you need to be sleeping, so that you can get a full 7 to 8 hours.

For example, if you have to get up at 6:00am your ideal sleep time is around 10:00pm or 11:00pm.

Start your sleep routine an hour before your ideal sleep time. If you’re planning to be asleep by 11:00pm, start your routine at 10:00pm.

We need at least an hour to wind down and tell the brain it’s time to relax. We can’t go from 0 to 100 in the morning and we can’t go from full stimulation to full relaxation at night either.

We’ll give you some ideas for a pre-bed sleep routine throughout the course, but here’s the general idea.

Turn off the T.V., shut down the computer and dim the lights.

Turn off your phones and electronic gadgets.

Once the electronics are off and the lights are dim, do a brain dump. On a piece of paper write down your plan for the next day. This gets your mind clear for sleep time.

Next, have some herbal tea. Listen to relaxing music. Or read something light.

These practices slow down your breathing, calm your mind and prepare you for sleep.

Now about 15 minutes before your ideal sleep time make sure your room is cool and climb in bed.

While you’re lying in bed, breathe deeply and relax your muscles. Heck, it might even be a good time for a quick mind-body scan.

Next thing you know you’ll be sawing logs!

Spend this next week practising your sleep routine. We know it will make a big difference.