Get up at the same time each morning, including weekends, even if you have had a disturbed night's sleep.
Avoid daytime naps, or, if you do take a nap, keep it short (about 15 minutes).
Find a relaxing bedtime routine, such as having a warm bath, or a hot milky drink.
Go to bed when you are tired. Listen to your body.
Don't watch TV, use the computer or play video games in bed.
If you are still awake after 20 minutes of trying to go to sleep, get up and do something in another room.
Avoid strenuous exercise or a heavy meal just before going to bed.
Don't smoke or have excessive alcohol or caffeine drinks (coffee, tea, cocoa, cola) late in the evening. Excess alcohol may appear to help people get to sleep initially, but may cause waking after a few hours).
Regular exercise improves sleep, just don't do it late in the evening.
Last Reviewed: 21 May 2002