Advice on how to improve your sleep.
- Try to get up at the same time every day
- 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.