Sleep better

Avoid stimulants in your diet

• Avoid refined carbohydrates (white breads, sugary food, fried foods)
• Cut back on alcohol. It may make you tired, but it does disturb sleep
• Avoid coffee, cola, energy drinks or strong tea, particularly in the afternoon

Exercise to relax

• Do regular exercise such as swimming, walking, jogging or yoga
• Try going for an evening walk
• Always warm down after exercise

Have a pre-sleep plan

• Plan ahead and make lists so you won't go to bed with things on your mind
• Set your alarm
• Get into bed and tell yourself to put the day to rest
• Relax your muscles by starting with your feet and working up your body

During the night

• If you wake up, stay in bed and relax
• If you are awake and tense, try reading or get up and do some work on a hobby. Run through the pre-sleep plan again when you return to bed
• Do not reset your alarm. Even if you have had a poor night's sleep, do not sleep in. Having a regular wake-up time will eventually improve your sleep

After a sleepless night

• Keep busy during the day
• Try to do more physical tasks like organising your bookshelf or filing cabinets
• Follow your pre-sleep plan again in the evening

Experiment to see what works

• Go to sleep only when tired, not because of the time
• Stay awake in bed as long as you can by reading. Let sleep overpower you rather than trying to force it
• Have a warm drink before bed
• Have a warm bath before bed
• Try naps during the day
• Explore sleeping in a different place. Some people sleep well on the floor
• Try ear plugs if noise bothers you
• Try warming or cooling your bedroom