1. Try to make your bedroom a place for sleeping
Using your bedroom for watching TV, doing work and life admin can have an negative effect on your sleeping patterns. You need to help your body recognise that the bedroom is a place for sleep. To aid this, make sure the room is fully ventilated and quiet, which should enable you to get to sleep quicker.
2. Bedtime rituals
Reading a book or listening to soft, chillout music can be a great way to wind down before bed.
You should also try to go to bed and wake up at the same time (yes, even on weekends). Keeping a regular sleeping schedule will help you fall asleep at the same time each night and it should lead to a good night’s sleep.
Try not to oversleep – this can throw your body clock off!
3. Leave your bed if you are unable to sleep
If you can’t get to sleep, lying in bed isn’t always the best option to drift off. Get up and try to do something relaxing until you feel tired.
Worrying about falling asleep can keep you awake longer.
4. Don’t do anything that will increase your alertness
Don’t pick up your phone and read your work emails or watch a TV programme that you really need to focus on. These types of activities can wake you up and increase your alertness – which you really don’t want!
5. Don’t expose yourself to bright lights
For a good night’s sleep you should have a good set of blackout blinds/curtains and avoid your phone/TV/laptop or any other device that emits bright light. Turn them off or try to cover them so you are falling asleep in complete darkness.