The following suggestions may help you to improve your sleep:

• Don’t nap during the day
  
  
• Limit nicotine, caffeine and alcohol close to bedtime
  
  
• Expose yourself to bright light/sunlight soon after awakening
  
  
• Make sure your bed is large enough and comfortable
  
  
• Make sure your bedroom is not too hot or cold
  
  
• Make your bedroom primarily a place for sleeping
  
  
• Keep your bedroom peaceful and comfortable
  
  
• Hide your clock
  
  
• Keep a regular sleep schedule - try and go to bed and get up at the same time each day
  
  
• Incorporate bedtime rituals
  
  
• Relax for a while before going to bed
  
  
• Don’t watch TV in bed
  
  
• Don’t eat a large, heavy meal before bed
  
  
• Write down concerns and worries, and if possible allocate time to do tasks the next day
  
  
• Have a warm shower shortly before going to bed
  
  
• Don’t exercise within 2 hours of bedtime
  
  
• Go to sleep when you are sleepy
  
  
• Get out of bed if you are unable to sleep
  
  
• Keep a sleep diary if you are having longer term problems with sleep