Patient education
A few late nights can leave you tired during the day and wide awake at bedtime. Start with the part of the routine you can control most easily: choose a realistic wake-up time and try to keep it consistent, including on days when the previous night went badly.
Build a short wind-down routine you can actually repeat. Put work away, dim the lights and pick a quiet activity. If tomorrow’s tasks keep running through your mind, write them down before you get into bed. Notice whether late caffeine or long daytime naps make it harder to fall asleep.
If you are awake and getting frustrated, leave the bed for a quiet activity and return when you feel sleepy. Keep a brief record of your sleep and how you feel the next day. If sleep problems persist or affect your ability to function, share that record with a clinician so you can discuss what might be contributing.
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