Consistent Sleep-Wake Targets
Recommended sleep and wake time windows based on your natural rhythm and daily commitments, designed to build consistency over time.
Service
Sleep Hygiene Assessment & Better Sleep Routines
A structured, in-depth look at your current sleep patterns, environment, and daily habits — followed by a personalised routine plan built around your lifestyle.
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Understanding the Service
What Is a Sleep Hygiene Assessment?
A sleep hygiene assessment is a structured, conversational review of the factors that shape your experience of rest. It is not a clinical test or a diagnostic procedure — it is an educational exploration designed to surface patterns and opportunities in your current habits.
During the assessment, we look at your sleep schedule, pre-bed behaviours, bedroom environment, daytime activity, and the lifestyle factors that interact with your rest. Many people find that the process itself brings clarity they hadn't expected.
The outcome is a personalised, written routine plan with practical steps you can begin implementing immediately — steps that are grounded in established sleep hygiene principles and adapted specifically to your circumstances.
Schedule Review: We examine your current sleep and wake times, consistency across the week, and any patterns you've noticed.
Bedroom Environment Audit: We assess temperature, light levels, noise, and comfort factors in your sleep space.
Pre-Sleep Habits: We explore what you do in the hour or two before bed and how those activities may be influencing your ability to settle.
Daytime Lifestyle Factors: Caffeine, physical activity, light exposure, and meal timing all feed into the quality of your night's rest.
Personalised Routine Plan: A written plan with specific, realistic steps tailored to your schedule, preferences, and living situation.
The Process
What to Expect
A clear, four-stage process designed to give you complete clarity on your sleep hygiene and a practical path forward.
1
Discovery Conversation
We begin with an open, relaxed discussion about your rest experience, daily routine, and what you'd like to address. There are no right or wrong answers — this is simply about getting to know your situation.
2
In-Depth Assessment
Using a structured framework, we review each pillar of your sleep hygiene — schedule, environment, pre-sleep behaviours, daytime patterns, and stress awareness. We document what we find at each step.
3
Routine Plan Development
Based on the assessment, we develop your personalised sleep routine plan. Each recommendation is explained in clear terms, so you understand why it's included and how to implement it in your daily life.
4
Follow-Up & Adjustment
After you've had time to work with the plan, we reconnect to review what's working, what needs refining, and what comes next. This is where lasting change takes root.
Your Routine Plan
What Your Plan Includes
Each plan is built around your specific assessment findings and is structured to be practical and realistic for your lifestyle.
Bedroom Environment Checklist
A prioritised list of environmental adjustments for your sleep space, from light and temperature to sound and comfort.
Wind-Down Routine Structure
A suggested sequence of calming activities for your pre-sleep window, tailored to your preferences and the time you have available.
Daytime Habit Guidance
Recommendations on caffeine timing, natural light exposure, physical movement, and meal timing that support your overall sleep rhythm.
Technology Use Framework
Clear guidance on screen use and digital habits in the hours before bed, with practical alternatives suited to your lifestyle.
Progress Tracking Prompts
Simple journaling or observation prompts that help you notice patterns and stay connected to what's working as your habits evolve.
Get Started
Ready to Begin Your Assessment?
Book a free initial consultation and take the first step toward a more intentional, structured approach to your sleep hygiene.