• Try to get up at the same time every dayshutterstock_210865744
  • Get as much natural light, fresh air and exercise as possible during the day
  • Go to bed only when you think you can fall asleep, and actually feel sleepy
  • If you haven’t dozed off within 20 to 30 minutes, get up and do something else until you feel drowsy
  • Try a milky or malty drink
  • Try to avoid napping during the day as this can disrupt sleep patterns
  • Try not to watch television in your bedroom
  • Make sure your bedroom is not too warm or too cold
  • Avoid bright lights in the evening as these can interfere with the natural production of sleep hormones
  • Avoid caffeine, nicotine and alcohol, especially late in the day
  • If you get up a lot to go to the toilet, aim to drink more fluid earlier in the day.
  • Start winding down an hour-or-two before bedtime. • Don’t eat anything 2 to 3 hours before you try to go to sleep
  • Try to remember that it won’t harm you to have the odd night where you don’t sleep well
  • Lying calm and relaxed in bed can be as refreshing as sleep and is still worthwhile as a form or rest
  • Try not to keep watching the clock as this will make you more anxious
  • Think about something that made you happy, such as a holiday or a local place you enjoy visiting and imagine being there.
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