• Have a warm shower or bath- this will make you feel more relaxed and ready for sleep.
  • Maintain a regular, relaxing bedtime routine for weeknights and weekend.
  • Sleep on a comfortable mattress and pillow.
  • Avoid Caffeine- restrict caffeine intake after 6pm or use de-caffeinated coffee. Excessive consumption of coffee, tea, soft drink and chocolate may make it more difficult to fall asleep.
  • Avoid Alcohol near bedtime- resist the temptation to drink a glass of wine before bedtime to help you get to sleep.  You might fall asleep faster; however your sleep will be more disturbed.
  • Check with your doctor about any medication you are taking and how they influence your sleep.  Some medications cause drowsiness while other cause sleeplessness.
  • Stay physically active- exercise will strengthen your heart, lower your blood pressure, reduce tension and reduce stress.  All of these effects of exercise will promote sounder sleep. However avoid exercising directly before bedtime.
  • Limit naps during the day- if you need a nap during the day limit it to 20 minutes. Longer naps may make it more difficult to sleep at night.
  • Maintain a relaxing atmosphere in the bedroom- Condition yourself to associate the bedroom with pleasure and rest, not with stress and tension. Avoid using your bedroom to argue, watch television or to work. 
  • Room Temperature- Fresh air entering your room can help you sleep, so make sure your bedroom is well ventilated.
  • Darkness- the darker the bedroom the easier you will find it to get to sleep and stay asleep.  Some people are disturbed easily by light entering their room. This can be improved by putting block out behind curtains.
  • Don’t go to bed hungry, avoid a heavy meal but have a light snack prior to bedtime if required.
  • If you cannot get to sleep when you go to bed, get out of the bedroom and do a calming activity like reading in dim light until you feel sleepy.
  • Stop any computer games/ phone games/ texting/ emailing on your phones 1 hours prior to bedtime. This will allow you brain to shut down.