1. Regular bed times
Try and go to sleep and wake up at the same time every day, including the weekends and days off. This will help your body get into a consistent rhythm.
2. No TV
Your bed shouldn’t be a place to watch TV, read or eat. Let your body familiarise itself with the bed being a place of rest.
3. A good mattress matters
Get a new mattress every 8-10 years. This will sure your bed doesn’t get saggy and uncomfortable.
4. No alcohol
Don’t drink alcohol before bed. Alcohol may help you fall asleep but it doesn’t allow you to get the deep sleep your body needs to function at its maximum.
5. Keep a stress diary
Write down your stresses. Penning your issues will help relieve stresses and allow your brain to focus on sleep.
6. Don’t overthink sleep
If you can’t sleep, get up. If your still awake after lying in bed for 20 minutes, get up and do something to take your mind off sleeping.
7. No phone
Avoid your phone. Staying away from your phone half an hour from bedtime will help you drift into a night’s sleep as opposed to being stunted by the harsh light of a phone screen.
8. Count sheep, not sleep
Don’t watch the clock. If you’re lying in bed counting down the minutes till you get to sleep then chances are you won’t get the sleep you need, try putting your clock out of your sight.
9. Eat right, sleep tight
Try not to stuff yourself before bed. A full stomach will disrupt your sleep, impacting on your sleep quality and potentially forcing you out of bed during the night.
10. Ditch the cigs
Don’t smoke. You may think it relaxes you but nicotine is a stimulant and will give you a boost, not ideal when aiming for a full night’s sleep.