About this session
Sleep hygiene refers to the everyday habits and environmental conditions that can support healthier sleep. It is not a guarantee of perfect sleep, and good sleep is influenced by far more than simply following a checklist.
However, consistent routines, appropriate light exposure, a supportive sleep environment and better management of stimulation can make sleep easier to protect.
This session helps participants identify which parts of their current routine may be supporting or disrupting sleep.
They examine timing, light, caffeine and alcohol, physical activity, work habits, evening stimulation and the sleep environment without expecting every recommendation to fit every person.
Participants then build a realistic wind-down process and learn how to respond when sleep does not go to plan without creating additional pressure around bedtime.
The final module brings the pieces together into a flexible personal sleep-health plan that can adapt to busy periods, travel, family responsibilities and changing work schedules.
What your people take away
- Understand the everyday behaviors and conditions that can influence sleep
- Use light, timing and daily routines to support a more consistent sleep pattern
- Create a bedroom and pre-sleep environment that supports rest
- Build a realistic wind-down routine without becoming rigid about bedtime
- Know when persistent sleep difficulties may need professional assessment
Shared with you
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- What each length covers, 30 minutes to full day
- Everything that’s covered, part by part
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What each length covers
30 minutes
30 Minutes — Key Points: Understand What Shapes Your SleepA focused 30-minute session on three key points from Understand What Shapes Your Sleep: look beyond bedtime, identify your current pattern and notice what may be keeping you activated.
- Look beyond bedtime
- Identify your current pattern
- Notice what may be keeping you activated
Covers 3 of 4 points in Understand What Shapes Your Sleep.
60 minutes
60 Minutes — Module 1: Understand What Shapes Your SleepParticipants identify the daily habits, timing and environmental factors that may be affecting their sleep and choose the most useful area to address first.
- Module 1: Understand What Shapes Your Sleep
- Live Q&A
Covers 1 of 4 parts: Understand What Shapes Your Sleep.
90 minutes
90 Minutes — Modules 1 and 2: Build a More Sleep-Supportive DayEverything in the 60-minute session, plus practical work on light, activity, caffeine, alcohol, timing and workday habits that influence how prepared the body and mind are for sleep.
- Module 1: Understand What Shapes Your Sleep
- Module 2: Build a More Sleep-Supportive Day
- Personal sleep-habit mapping exercise
- Live Q&A
Covers 2 of 4 parts: Understand What Shapes Your Sleep and Build a More Sleep-Supportive Day.
3 hours
Covers 3 of 4 parts: Understand What Shapes Your Sleep, Build a More Sleep-Supportive Day and Create Better Conditions for Sleep.
Full day
Full Day — Full Sleep Health & Hygiene WorkshopFull coverage of all four modules with habit mapping, sleep-environment review, wind-down design and personal planning. Participants leave with a practical 30-day sleep-health plan.
- Module 1: Understand What Shapes Your Sleep
- Module 2: Build a More Sleep-Supportive Day
- Module 3: Create Better Conditions for Sleep
- Module 4: Build a Sleep Routine That Can Survive Real Life
- Real-life sleep scenarios
- 30-day personal sleep-health plan
- Live Q&A
Covers all 4 parts.
Also available as a 4-week or 8-week program, for change that lasts. Ask us about it.
What’s covered
Understand What Shapes Your Sleep
Every length- Look beyond bedtimeParticipants map the full day rather than looking only at the final hour before sleep.
- Identify your current patternParticipants review typical sleep and wake timing across workdays and non-workdays and notice where routines vary substantially.
- Notice what may be keeping you activatedParticipants identify sources of late physical or mental activation such as unfinished work, intense exercise, stimulating media, heavy meals or emotionally charged conversations and decide which factors are realistically changeable.
- Choose one change, not tenParticipants select the sleep-supportive change most relevant to their own pattern instead of attempting to implement every sleep-hygiene recommendation simultaneously.
Build a More Sleep-Supportive Day
90 minutes and longer- Use light as a daily timing cueParticipants explore how exposure to daylight, particularly earlier in the day, can support the body's timing system.
- Time caffeine more deliberatelyParticipants identify where caffeine is appearing in their day and consider whether later use may be affecting sleep.
- Understand alcohol and sleepParticipants distinguish feeling sleepy after alcohol from obtaining consistently restorative sleep.
- Build movement into the dayParticipants identify realistic opportunities for regular physical activity and less prolonged sitting.
Create Better Conditions for Sleep
3 hours and longer- Make the sleep space support restParticipants review factors such as light, noise, temperature, bedding and interruptions and identify what can realistically be changed.
- Reduce unnecessary late-night stimulationParticipants examine how work, messaging, news, entertainment and other stimulating activities affect their ability to wind down.
- Create a repeatable wind-down signalParticipants design a short sequence that signals the transition toward sleep, such as dimmer light, hygiene routines, reading, stretching or quiet activity.
- Stop turning sleep into a performance testParticipants notice when monitoring the clock, calculating remaining sleep or trying harder to force sleep is increasing pressure.
Build a Sleep Routine That Can Survive Real Life
Full day only- Create anchors rather than rigid rulesParticipants identify a few habits that can remain relatively stable, such as wake timing, morning light or a wind-down cue, while allowing the rest of the routine to adapt to changing work and family demands.
- Plan for disrupted nightsParticipants decide how they will respond after poor sleep without assuming the entire routine has failed.
- Adapt for travel, family and busy periodsParticipants identify which parts of their routine are portable and which need to change during travel, caregiving, deadlines or social commitments.
- Know when sleep hygiene is not enoughParticipants recognize persistent insomnia, loud snoring or breathing interruptions, severe daytime sleepiness, unusual nighttime behaviors or other ongoing problems as reasons to seek appropriate medical or sleep-specialist advice rather than repeatedly adding more sleep-hygiene rules.
How booking works
- Book online. Create a free Workbliss profile, then pay with session credits, by card or by invoice.
- Pick a date. Choose a date at least 14 days ahead, or book now and set the date later. Need it sooner? Email hello@workbliss.ai and we’ll see what we can do.
- Choose your expert. Within 3 working days, we send you profiles of the experts available for your date.
- We deliver it. Your expert is briefed on your people and goals, then runs the session live online or at your site.
Questions about Sleep Health & Hygiene
How long is Sleep Health & Hygiene?
Sleep Health & Hygiene runs as 30 minutes, 60 minutes, 90 minutes, 3 hours or full day. You choose the length when you book. A 30-minute session covers three key points from Understand What Shapes Your Sleep: look beyond bedtime, identify your current pattern and notice what may be keeping you activated. A 60-minute session covers Understand What Shapes Your Sleep in full, with a live Q&A. A 90-minute session adds Build a More Sleep-Supportive Day. A 3-hour session adds Create Better Conditions for Sleep. A full-day session adds Build a Sleep Routine That Can Survive Real Life. It is also available as a 4-week or 8-week program.
Can Sleep Health & Hygiene be delivered online or in person?
Yes, both. It runs live online, so every office can join at the same time, or in person at your site, in any country.
How do we book Sleep Health & Hygiene?
Create a free Workbliss profile with your work email, then open Sleep Health & Hygiene to see the price for each length and book it. You can pay with session credits, by card or by invoice, and choose a date at least 14 days ahead, or set it later. Need it sooner? Email hello@workbliss.ai and we’ll see what we can do.
Who leads the session?
A vetted Workbliss expert, briefed on your people, culture and goals before the session. After you book, we send you profiles of the experts available for your date within 3 working days, so you can choose who leads it.
Can it be tailored to our company?
Yes. Every session is shaped around your goals, your people and the benefits you already offer, and delivered by experts in your people’s languages.