Sleep Hygiene 

A good night sleep can be achieved by following the simple rules below:

* Go to bed at the same time every night - the body has an inbuilt natural clock which will make the individual sleepy when ready for bed

* Get up from bed at the same time each day - by doing so the body clock remains synchronised with the outside environment. By sticking to a regular waking and sleeping time the body becomes adapted to it

* Exercise regularly - studies have shown that regular exercise will encourage restful sleep. Exercise should be done early in the evening or in the morning. Do not exercise before bedtime as this stimulates the body and makes it harder to fall sleep

* Spend some daytime outdoors or in natural light - bright light encourages the body to produce melatonin (sleep promoting substance)

* Make the bedroom as restful as possible - keep the temperature cool, keep noise and outside light to a minimum and leave distracting items such as beeping watches outside

* Use your bed only for sleep - by using the bed as a couch (for knitting, watching TV, studying) the brain makes connections between the bed and these activities. Avoid doing these activities on the bed to make sure the brain associates the bed for sleeping only

* Take medications as directed - some medications increase the person's alertness or make the person sleepy. Don't vary the time of day the medication should be taken

* Relax and be comfortable - Lack of sheets to keep you warm, hard, uncomfortable pillows or mattress should be avoided. For the next eight hour the body needs to be as comfortable as possible. A warm bath leads to an increase of body temperature and then a fall in temperature this promotes sleep

* Do not undertake stimulating activities just before bed - watching an exciting games or movie or having an important family discussion will stimulate the mind. Planning activities for next day will also need to be avoided

* Do not go to bed full or hungry

* Do not nap in the evening - napping (only 30 minutes to 1 hour) is acceptable and may not interrupt your night sleep if it is done early afternoon. In some people napping reduces the body's need to go to sleep

* Do not stay in the bedroom if you are awake - you cannot force yourself to fall sleep, if unable to sleep within 20-30 minutes, get up, watch TV in another room. Only return to the bedroom when you are sleepy

* Do not look at the clock all the time - clocks with bright numbers are distracting, also obsessing over the time will make it more difficult to go to sleep

* Do not smoke - quitting smoking is beneficial to the person's overall well being. Nicotine has a stimulant effect on the body that play a role in sleep loss

* Do not use alcohol to help you sleep - alcohol consumption leads to fragmented sleep and it worsen snoring and sleep apnoea

* Do not rely on sleeping pills to help you sleep