Try to go to bed at the same time every day. Your body thrives on routine.
Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
Use your bed only for sleep and sex. This may help you completely switch off.
Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
Spend time outdoors to soak up the sun.
Try to take some gentle exercise every There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
Make an effort to relax for at least 5 minutes before going to bed – a warm bath, massage, meditation.
Keep your feet and hands Wear warm socks and/or mittens or gloves to bed.
Consider getting a traditional alarm clock so your smartphone can stay out of the bedroom (see below). Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.
Engage in stimulating activities – like playing a competitive game, watching an edge-of-the seat film, or having an important conversation with a loved. Even using smartphones and tablets can interfere with sleep, because they emit the same kind of light as the morning sun.
Eat a heavy meal within four hours of going to bed.
Drink caffeine after lunch – like coffee, ‘normal’ and green tea, and
Use alcohol to help you Alcohol can make sleep more disturbed.
Go to bed too hungry. Have a snack before bed – a glass of milk or banana are ideal.
Try to avoid daytime naps (if these are a problem for you).
Try not to get frustrated if you can’t sleep. Go to bed in a positive mood – “I will sleep tonight”.