10 Tips for a better sleep
1. Establish a regular bedtime and wake schedule
2. Exercise regularly, but not too close to bed time
3. Consume less or no caffeine, especially in afternoons, and avoid alcohol before going to bed
4. Sleep on a good bed
5. Avoid nicotine
6. Avoid heavy meals close to bed time
7. Develop a sleep ritual (a warm bath before bed, listening to quiet music etc)
8. Ensure you bedroom is cool (about 16 - 18C), dark and quiet
9. Your bed is made for sleeping - avoid doing everything else in bed, like reading, watching TV, working, eating etc
10. If you can't get to sleep for 30 minutes, get out of bed and have some warm milk or chamomile tea, then try again
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