Ten top tips for a good night's sleep

1. Ensure your bedroom is dark and quiet.
If there’s a street light or other source of light (even moonlight) fit a blackout blind or hang some thick curtains. Consider earplugs if you live in a particularly noisy area.

2. Have a regular bedtime and stick to it.
Having a regular bedtime allows your body to adjust to a schedule and makes it easier to fall asleep.

3. Have a routine before you go to bed.
It might be a relaxing bath or a cup of (herbal) tea, but having a way of telling your body it’s time to start shutting off for the night is very helpful.

4. Go for a walk during the day or do some other kind of physical activity for at least 30 minutes every day.
If that seems too much, try doing something for just 10 minutes at first. Even a small change can help.

5. Limit caffeine throughout the day, and especially after 4pm.
Be aware that caffeine is in more than just tea and coffee. Most soft drinks and all energy drinks have caffeine, sometimes in large doses. Even if you’re one of those people who can drink coffee and then fall straight to sleep, you may be surprised by how much better you sleep without that last cup.

6. Avoid excessive alcohol.

Drinking may help you relax, but excessive alcohol (more than one standard drink for women or 2 standard drinks for men) makes it harder to stay asleep and it provides lower quality sleep.

7. Wake up at the same time every day.

If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.

8. Avoid watching TV or eating in bed.
It’s important to make bed a place for rest, so you’re mind and body expect to rest while you’re there - only ever use your bedroom for sleep and love.

9. If you like to watch TV late into the night use Catch-up or record.

Not only will you be able to sleep longer, you’ll save time when you do watch by missing out the ads.

10. Try a relaxation CD.
Some people need the added bonus of a relaxation CD to promote sleep. These are specifically developed to help you learn how to relax your mind and your body, so you can sleep.