Go to Bed and Wake Up at the Same Time Each Day

Setting your internal body clock can help build a strong sleep-wake cycle. Going to bed and getting up at similar times is beneficial. This applies to both weekdays and weekends.

Improve Your Sleep Environment

The bedroom should be quiet, dark, and comfortable—not too cold or too hot. A comfortable mattress, pillows, and blankets are essential. Avoid using electronic equipment in your bedroom before bedtime, including computers, TVs, and mobile phones. It’s best to leave them outside the bedroom. Do not keep a visible clock overnight; turn it around to face the wall.

Prepare for Sleep

Avoid vigorous exercise in the late evening. Ensure your last meal of the day is at least two hours before bed. In the hour before bedtime, avoid computer games and TV shows that may disturb or stimulate you. Relaxation routines, such as listening to quiet music, can help. If you need a snack, keep it light.

Limit Napping During the Day

Long daytime naps can interfere with a good night’s sleep and reinforce bad sleep habits. If you need to nap, keep it short—no more than 20 minutes—and avoid napping after mid-afternoon.

Avoid Sedative Drugs

Sedatives do not address the root cause of sleep problems. They can be addictive, making it difficult to stop suddenly. Over time, their effectiveness decreases, meaning they should only be a short-term solution for temporary sleep issues.

Do Not Use Alcohol as a Sleep Aid

Alcohol is a depressant that may help you fall asleep initially, but it disrupts sleep quality and can cause you to wake up a few hours later. Overall, it negatively impacts your sleep cycle.

Remove the Television from the Bedroom

Watching TV before bed can be stimulating, making it harder to fall asleep. If you fall asleep with the TV on, you may wake up later and start watching again, which disrupts your sleep patterns.

Get Out of Bed If You Cannot Sleep

Lying in bed unable to sleep can lead to frustration and anxiety. Instead, get out of bed and move to another room. Engage in a quiet, relaxing activity until you feel sleepy, then return to bed. Sleepiness comes in waves, so wait for your natural drowsiness before going back to bed.

Identify and Address Underlying Sleep Disorders

Some sleep problems may be caused by specific conditions such as obstructive sleep apnoea or restless legs syndrome, or they may be side effects of certain medications. If you suspect a medical issue is affecting your sleep, consult your GP for further evaluation and treatment options.