The following lifestyle tips can help customers increase their chance of falling asleep and having a good quality night’s sleep:

Do: 

Ensure the bedroom is at a comfortable temperature 

• Remove any distractions such as bright lights or noise. Use dark curtains 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 any worries or errands 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 – stick to a regular sleep routine every day 
• 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 warm 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 help you fall asleep, but you’re more likely to wake during the night 
• Eat too close to bedtime – meals should be early in the evening, but don’t go to bed hungry 
• Take naps – they make it harder to fall asleep at night.