Go to bed and wake up at a regular time. Don’t lie in for more than an hour on weekends.
Exercise regularly but not too close to bedtime.
Your surroundings should be cool, dark, quiet and comfortable. Switch off electrical appliances including those with a bright screen (laptop, smart phone).
Take a warm bath and have a milky drink or a herbal tea (caffeine free).
Use relaxation exercises: visualise a pleasant scene.
If you can’t get to sleep after 30 minutes, get up and do something relaxing.
Reduce your intake of caffeine in food and drink such as chocolate, coffee and tea especially within six hours of bedtime.
Avoid having a heavy meal just before bedtime.
Avoid smoking and drinking alcohol close to bedtime. Although alcohol may help you fall asleep, it will affect the quality of sleep.
