Do you have difficulty falling asleep at night? Or you sleep for a small periods of time, but are awake for most of the night?
- Programme your body. Go to bed and get up at approximately the same time every day. This will programme your body to sleep better.
- Make your bedroom a restful place. Treat your bedroom as a place for rest. You can either keep it as quiet or dark as possible, or both. The temperature of the bedroom must not be too hot or cold. This will help you to fall and stay asleep.
- Have a comfortable bed. Your bed mustn’t be too soft or hard otherwise you’ll find it difficult to fall asleep.
- Exercise regularly. Exercising will help you release tension built up throughout the day; take a walk or swim. Just don’t do it close to bedtime, as it may keep you awake.
- Avoid too much caffeine. Stimulants found in tea and coffee can interfere with the falling asleep process, so avoid drinking them at night. Cut down on stimulants such as caffeine.
- Avoid overindulging. Eating too much food or drinking alcohol at night may disturb your sleeping pattern. Although you may think it helps you to fall asleep, it is bound to create problems for you later during the night.
- Relax before you go to bed. Take a warm bath or listen to relaxing music to ease your mind and body.
- Some of the things you need to do the following day could be keeping you awake. Write these things down, so that you don’t have to worry about them when you are in bed.