• Maintain good nutrition
• Minimise liquid intake before bedtime
• Expose yourself to sunshine during the day
• Avoid exercise at least three to four hours before bedtime
• Reduce stress levels
• Keep a regular sleep schedule
• Keep other activities out of the bedroom e.g. family time, work and TV.
• Talk about what is troubling you long before bed time
• Record things that are bothering you in a journal before sleeping
• Maintain a comfortable temperature in your bedroom
• Take your time getting ready for bed
• Go to bed earlier
• Avoid forcing yourself to sleep. Don’t go to another room to read or watch TV, waiting there until you feel sleepy.
• Reduce noise levels (IF POSSIBLE, separate yourself from a snoring partner after having a nice time together at night. You must have discussed this together and agreed on what suits the two of you)
• Listen to a calming music
• Read a relaxing book
• Get a massage from your partner
• Combine sex and sleep (Good sex enhances sleep)
• Monitor the drugs you are taking in case any of them has sleep-hindering side effects
• Avoid caffeine, alcohol or nicotine or any other stimulant before bed time
• Limit the use of sleeping aids or pills