• Going to bed and getting up at the same time every day
• Keeping your bedroom quiet, relaxing, and at a cool temperature
• Turning off electronic devices at least 30 minutes before bedtime
• Avoiding large meals and alcohol before bedtime
• Avoiding caffeine in the afternoon or evening
• Exercising regularly and maintaining a healthy diet”.³

1. “Establish a regular bedtime and waking time
2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep
3. Avoid excessive alcohol ingestion 4 hours before bedtime, and do not smoke
4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate
5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable
6. Exercise regularly, but not right before bed
7. Use comfortable, inviting bedding
8. Find a comfortable sleep temperature setting and keep the room well ventilated
9. Block out all distracting noise and eliminate as much light as possible
10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation”.⁴

• “If you still cannot sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy”.⁵

Alcohol can “increase the speed of falling asleep, [but] it suppresses or reduces rapid eye movement (REM) sleep, which is essential to sleep health and waking refreshed”, he says. The drink also increases urine production, meaning night-time trips to the loo, plus large amounts can affect the respiratory system, promoting snoring and poor sleep, adds Prof Allsop”.⁶

Your sleep diary should include when you:

• Go to bed
• Wake up during the night
• Wake up in the morning
• Take naps
• Exercise
• Drink alcohol or caffeinated drinks
• Take medications”.⁷