When you feel tired, go to bed
If you are having trouble sleeping at night, try not to nap during the day because you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.
Limit caffeine and alcohol
Avoid drinking caffeinated or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns.
Don’t smoke
Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep. Many over-the-counter and prescription drugs disrupt sleep.
Exercise early in the day
Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body, and aerobic activity before bedtime may make falling asleep more difficult.
Make sure your mattress is large enough and comfortable
If you are disturbed by a restless bedmate, switch to a larger queen or king sized mattress. Test different types of mattresses and try one of our shaped foam pillows that cradle your neck. Comfortable cotton sheets on the mattress will also help.
Make your bedroom primarily a place for sleeping
Leave paying bills, doing work for somewhere other than the bedroom will help your body recognise that this is a place for rest or intimacy.
Keep your bedroom peaceful and your mattress is comfortable
Make sure your bedroom is well ventilated and the temperature is consistent. And try to keep it quiet.
Hide your clock
A big, illuminated digital clock draws your attention causing you to focus on the time. If you’re having trouble sleeping this can make you feel stressed and anxious. Place your clock so you can’t see the time from your bed.
Keep a regular schedule
Try to go to bed and wake up at the same time every day, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Don’t oversleep to make up for a poor night’s sleep – doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night.
Relax for a while before going to bed
Spending quiet time can make falling asleep easier. This may include meditation, relaxation, breathing exercises, or taking a warm bath. Try listening to recorded relaxation or guided imagery programs.
Don’t eat a large, heavy meal before bed
This can cause indigestion and interfere with your normal sleep cycle. Try to eat your dinner at least two hours before bedtime.
Sleep on a good, supportive mattress!
The right mattress for your body will not only help you to get to sleep, but also give you a good night’s sleep. The average person spends a third of their life sleeping – so, make sure you’re on a comfortable mattress!
