- Set a specific time for getting up each day.
- Don’t take a daytime nap as it can disrupt your body clock and make you feel less tired at bedtime.
- Take daily exercise – such as 30 minutes walking.
- Try not to eat a large meal before bedtime or have drinks containing caffeine a few hours before, as these can keep you awake (e.g. coffee, tea, cola and energy drinks).
- Avoid stimulants like drinking alcohol and smoking just before bedtime.
- Don’t use back-lit devices (e.g. TV, phone, iPad, tablet or computer) before going to bed.
- Create a relaxing bedtime routine such as having a bath, a hot milky drink or listening to relaxing music.
- Avoid regular over-the-counter sleeping tablets as they don’t tackle the underlying problem.
- Don’t lie in bed feeling anxious about lack of sleep, instead get up and go to another room for 20 minutes. Avoid watching the clock.
- Use thick blinds/curtains or wear an eye mask to block out light. Make sure your room is the right temperature.