My Sleep PlanActivity

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Getting enough sleep is important for your health, and lack of sleep can affect every aspect of your life. You may notice that it's harder to get anything done when you don’t sleep well.

This activity will help you think about your sleep and ways to improve your sleep quality. At the end, we will email your custom sleep plan and tips to get you started!
Enter your name and email to receive your custom plan. Note: We do not share your email and will not send you emails you did not request.
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Poor sleep is linked with health conditions such as anxiety, pain, depressed mood, fatigue, heart, digestive, and weight problems. This activity describes how improving your sleep habits can contribute to your good health.
Are You Getting Enough Sleep?
On a scale from one to five, where five is really good, how well do you think your sleep is?
- 1 - Sleep? What's that? I can barely keep my eyes open now.
- 2 - Poor - I hardly ever sleep. This sometimes impacts how I feel during the day.
- 3 - Some good nights, some bad nights, some staying up late with friends nights (I am a teen after all!).
- 4 - Who needs sleep! 6 hours is enough for me
- 5 - Really good! I live to sleep and arrange my life to get my zzzzz's!
That's Great! Sounds like you make sleep a priority! This activity might help you sleep even better.
6 hours! You may be surprised by how increasing your sleep could benefit you. Read on and keep an open mind!
Sounds like you are doing some things right but have some room for improvement. You came to the right place! You may be surprised by how increasing your sleep could benefit you.
Ok, your sleep habits may need a little work. You came to the right place! You may be surprised by how increasing your sleep could benefit you.
Wow! You are really struggling. Great job in setting a goal to have better sleep. You may be surprised by how increasing your sleep could benefit you.
In general, adults should get seven to nine hours of sleep and teens should get eight to nine hours of quality sleep every night. Keeping a regular sleep schedule can help you stay healthy and strong.

Remember, it's worthwhile to build good sleep habits.

Sleep affects your mood, memory, and thought process. Common symptoms of poor sleep include trouble remembering, increased stress, irritability, anger, discomfort, and lack of focus. Poor sleep also weakens your immune system.

Sleep and Relaxation

Learning to relax can help you fall asleep and reduce stressful feelings. We relax when we calm our minds.

Some people practice relaxation techniques at bedtime or in the middle of the night to help them clear their minds of worries so they can fall asleep. Others use relaxation techniques during the day as a way to manage stress. The following relaxation strategies can be used for both.
Relaxation Techniques
Select a relaxation technique to learn more
- Deep Breathing
- Music
- Progressive Muscle Relaxation
- Meditation
Deep Breathing

Deep breathing is a relaxation technique you can use anywhere to help calm yourself. Most people breathe from their upper chest when they are awake and from their belly when they sleep. Consciously learning to belly breathe when you are awake can help you relax.

Practice Deep Breathing

Step 1: Get Comfortable

Find a comfortable position, either sitting or lying on your back.

Step 2: Inhale

Concentrate on breathing in through your nose and following the air all the way down to the lower parts of your lungs. When you do this, your belly rises as you inhale and falls when you exhale.

Step 3: Zone Out

Ignore thoughts and focus on the act of breathing to get the most relaxation out of deep breathing. With each breath, visualize clean air entering, circulating and refreshing your body.

Step 4: Exhale

Take the air in through your nose and let it out slowly by pursing your lips as if you were whistling.

Download Our Deep Breathing Practice Postcard so you can master deep breathing and sleep better!

For more detailed directions explore the Mayo Clinic breathing exercises for relaxation.
Music

Throughout history, music has played an important role in healing and community life. Soothing music can help you relax. In general, music without lyrics, such as classical or new age, tends to be more relaxing. Music with lyrics is generally more stimulating.

Practice Music for Relaxation

Step 1: Find a Quiet Place

Find a quiet time and a place where you can block out extra noise. Headphones – even cheap ones – are good for this.

Step 2: Concentrate on the Music

Start the music and either sit or lie down. Then, concentrate on the music for 20 to 30 minutes.

Step 3: Let Music Guide You

Visualize the places and scenes it suggests. Just enjoy the sound of the music and the images in your mind.

Download our Music for Relaxation Practice Postcard and start practicing to improve your sleep!
Progressive Muscle Relaxation

The technique of progressive muscle relaxation can help you relieve stress by learning to relax your muscles when they are tense.

Practice Muscle Relaxation

Step 1: Tense your Body

Slowly tense and release each of your major muscle groups, starting at your feet and going all the way to your face.

Step 2: Hold and Release

Tense and hold each group for about 10 seconds. Then let the muscle group relax completely so that it feels limp or loose before moving to the next.

Step 3: Observe

Observe how each muscle group feels as you tense and release. With regular practice, progressive muscle relaxation can help you manage muscle tension throughout the day.

Download Our Muscle Relaxation Practice Postcard!

Use it with deep breathing to enhance your feelings of relaxation.

For more complete instructions explore the Helpguide website.
Meditation

Meditation is a practice to calm your mind and help you relax. Meditation can take many forms. These include guided imagery, mindfulness meditation, tai chi, and yoga.

Practicing Meditation

Step 1: Focus

During most meditation, you focus your attention on a specific image, sound, object, or action. Focusing on a neutral image or action distracts you from stressful thoughts.

Step 2: Find a Quiet Place

Meditation usually includes some form of deep breathing in a relaxed and quiet environment.

Download Our Meditation Practice Postcard so you can see them at any time!

Set a Goal

Making changes to your sleep or relaxation habits can move you closer to achieving and maintaining a meaningful life.

When setting a goal to change your sleep or relaxation habits, it is important to be realistic. Think about where you are now, and then think about where you want to be.

Begin by making a few changes in your sleep or relaxation habits, and work up to your goal from there.
What is your sleep goal?
Share with a friend:
Sometimes when setting a goal, you will be more successful if you share your goal with someone. Who would you like to share your goal with? This could be anyone you are close to.
Remember to keep track of your progress and reward yourself for accomplishments!

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My Sleep PlanActivity

Step 1 of 4

Improving Your Sleep

Sleep and Relaxation

Deep Breathing

Practice Deep Breathing

Music

Practice Music for Relaxation

Progressive Muscle Relaxation

Practice Muscle Relaxation

Meditation

Practicing Meditation

Set a Goal