1.
Go to bed and get up at the same time each night whether or not you have slept so as to establish a sleep pattern.
2.
Try not to take any stimulants before going to bed.
3.
Try eating a light carbohydrate snack such as a small bowl of cereal or some toast,is beneficial before bedtime.
Eat healthily during the day.
4.
Reduce your fluid intake after six o'clock at night to minimise the chances of waking to go to the toilet.
5.
Have a hot bath at bedtime as this canhelp you have a better sleep.
6.
Exercise regularly but not directly before going to bed as you will be over stimulated.
7.
Try not to use your bed for anything other than sleeping! 8.
Don't take your worries to bed with you .
This will be less likely if you share your worries with others.
Use of thought stopping strategies can be useful.
9.
Address issues in your sleeping environment such as room temperature.
Generally a cool room makes sleeping easier.
Ask yourself the following questions.
Do I prefer a downy or blankets? Should I allow a window to remain open? Is it noisy outside and would earplugs help? Do I have to allow the dog or cat to disturb my sleep? Is my sleeping area too stimulating? Is the room dark enough or too dark? 10.
Address issues of stress including A SNORING PARTNER.
11.
Use relaxation.
You must build this in to your day to maximise benefit.
This will lower your state of arousal so that you will need more stress before you feel the effects.
12.
Keep your mind active during the day.
If you do not fall asleep after about twenty minutes, don't lie awake worrying, get up, go into another roomand have a milky drink (not chocolate) then try again.
13.
Consider whether some soothing low music help? 14.
STOP SMOKING! 15.
Have SEX!!!