- Don’t worry about work just before going to bed – make a list of your priorities for the next day instead.
- Go to bed and get up at the same times, even at the weekend – it’ll strengthen your circadian rhythm.
- Reserve the bedroom for rest, sleep and sex – no computers, Blackberries, TVs or any activity that will put you on edge.
- Keep the bedroom temperature between 55° and 73° Fahrenheit.
- Keep your bedroom as quiet and dark as possible – you may need blackout curtains, eye shades, ear plugs, or even a white noise machine.
- Make sure your bed is comfortable.
- Build in more exercise into your routine — but don’t exercise too close to bedtime.
- Avoid caffeine late at night – it delays dropping-off and prevents deep sleep.
- Finish eating at least two hours before bedtime
- Alcohol does not aid sleep – it might send you off, but its effects will wake you in the night.
- You know you shouldn’t smoke, but if you do, avoid it close to bed — smokers take longer to fall asleep, wake more often and often experience more sleep disruption than non-smokers.
- Try to relax before going to bed – hot bath, good book, something you enjoy doing but do it away from bright lights.
- If you can’t sleep, get up and do something until you feel sleepy and then go back to bed. If you have trouble dropping off, staying asleep, wake up very early, still feel tired when you wake, or feel dozy during the day you should talk to your doctor. Problems with sleep and tiredness may be the sign of something more serious such as sleep apnea or depression.
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