The Good Sleep Guide

Dealing with sleep problems can be difficult. Here are some things that may help.

Get into a regular sleep pattern

Go to bed only when you are sleepy.
Try not to use your bedroom for anything except sleep or sexual activity.
Try to get up at the same time each day, even if you didn’t fall asleep until late.
Avoid sleeping during the day.

Avoid caffeine after midday. Try to drink less caffeine in general. Caffeine is in coffee, tea and some soft drinks.
Avoid nicotine, alcohol, exercise and big meals in the 2 hours before bedtime.
If you find yourself thinking a lot before you sleep, try using a notebook to get the thoughts out of your mind or to help you plan ahead.
Keep sleep for bed and bedtime. Try not to fall asleep on the sofa or in a chair.
Make sure your bed and bedroom are comfortable. Make sure they aren’t too hot or too cold.

Avoid watching TV, using electronic devices or working in bed.
Turn the lights off when you get into bed.
Relax and tell yourself that sleep will come when it’s ready. Enjoy relaxing even if you don’t fall asleep at first.
Do not try to fall asleep. Sleep can’t be switched on deliberately. Trying to do so can make the problem worse.

Try not to get frustrated. Sleep problems are quite common. They are not as bad for you as you might think.
If you are awake in bed for more than 20 to 30 minutes, get up and go into another room.
Do something relaxing for a while. For example, you could read or listen to quiet music. Do not worry about tomorrow.
Only return to bed when you feel sleepy.
If you are not asleep within 20 to 30 minutes after you go back to bed, get up and do something else again.
Do not drink alcohol to help you sleep. It may help you fall asleep, but it will probably lead to worse sleep overall.

Try not to use your phone or other devices with screens late in the evening. They send out blue light that can disrupt your sleep.
Getting into a good sleep pattern may take a few weeks. But stay confident that you can do it by using this guide.