Sleep is one of the first things to go sideways when life gets heavy — and poor sleep then makes everything else harder to carry. The way out is rarely a perfect routine. It's usually a few small, kind adjustments you can actually keep.
A gentle wind-down
A predictable, low-stimulation half hour before bed tells your body it's safe to power down.
- Dim the lights an hour before bed
- Put the phone to bed before you do
- Do something calming and repetitive — a few pages, a warm shower
Does this sound familiar? Chap can help you sort through what is coming up and choose one small next step.
When you can't sleep
If you've been awake a while and frustration is building, lying there fighting it usually makes it worse.
- Get up briefly for something quiet and low-light
- Come back when you feel drowsy, not before
- Keep the room cool, dark, and boring
It's often not the sleep
Frequently it isn't sleep itself — it's what's on your mind. Talking it through with a trained Peer Coach can lighten the load that follows you to bed.