Sleeping Tips

Try to go bed and get up at the same time each day, including weekends, even if you have had a disturbed night’s sleep.
Exercise regularly to improve your sleep.
Avoid large meals two to three hours before bedtime. If you get hungry, have a light snack before bed.
If you really need to catch up on sleep, it is better to go to bed earlier than normal and still get up at the same time as normal.
Avoid smoking, alcohol or caffeine containing drinks late in the evening. It tends to keep you awake, poor and disruptive sleep.
Avoid using your computer, mobile phone and other electronic devices for at least 30 minutes before going to bed or keep them out of your bedroom.
Include an hour of quiet time before bed such as meditation, reading, soaking in a hot bath or listening to music.
Go to sleep when you feel tired. If you go to bed at the same time each night, you should start to feel sleepy at bedtime.
Ensure your mattress set and pillows are comfortable and supportive.
At bedtime, make your bedroom dark, cool and quiet.
If you’re awake and can’t fall asleep, get up and do something relaxing in another room until you feel sleepy.
Use dim red lights for night lights – red light is the least able to affect your melatonin and change your body clock.
If you still have trouble sleeping, try keeping a sleep diary.
If you have further concerns, consult a doctor for advice.