After reading the pages before this, you may wonder hoe to go about changing you sleeppattern. This is, in fact, not all that difficult. The thing is doing it step by step. A way to do this is shown in the figure below.


All it boils down to is to establish what your sleeppattern looks like, by keeping a sleepdiary for at least a week (2 weeks would be even better). Only when that has been done, you start applying one of the strategies listed below.


  • changing habits (specially recommended)
  • learning how to relax
  • changing thought patterns

Which one you choose is less important, as long as you give it time to see if this changes anything in your sleep. Check this by means of the sleepdiary.