Sleep hygiene 

The following sleep hygiene measures can help to increase the chances of falling asleep easily, managing stress and having a good night’s sleep:

Do:

• Stick to a regular sleep routine every day, even at the weekend
• Ensure the bedroom is a comfortable temperature
• Remove distractions such as bright lights and noise
• Use dark curtains, a sleep mask or earplugs if necessary
• Check that the mattress is supportive – too firm and it puts pressure on the hips and shoulders, too soft and it’s bad for the back
• Exercise moderately during the day, but avoid activity close to bedtime
• Make time to relax before bed, such as having a warm bath
• Write a list of worries or tasks that need to be done the
  following day
• Quit smoking – smokers take longer to fall asleep and wake more frequently. 

Don’t:

• Go too long without sleep or wake up too late
• Stay in bed tossing and turning – if sleep is proving difficult, get up and do something relaxing, such as reading or listening to soothing music, before returning to bed when feeling tired
• Drink caffeinated drinks after mid-afternoon – opt for water, milky drinks or caffeine-free herbal teas instead
• Take medication containing caffeine – it is sometimes an ingredient in OTC painkillers and cold remedies
• Have a nightcap – alcohol may induce asleep, but it can lead to fragmented sleep and even insomnia
• Eat too close to bedtime – meals should be early in the evening
• Take naps – they make it harder to fall asleep at night.