A good sleep contributes to you your sense of daily wellbeing and physical health; and the antidote for sleeping difficulties may be found by making improvements to your daily routine.

Discovering your optimal sleep schedule

Find an extended period of time (a week or two should do — holidays?) when you’re free to experiment with different sleep and wake times. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally — most adults need 8 hours. (Don’t alarm clocks.) This will alert you to the hours of sleep you need. If you’re going to be waking up too late for work you may need to start going to bed earlier!

Set your routine

Stick to a regular bedtime and getting up time. Studies indicate that this is much better for you then actually getting the same number of hours sleep at different times of the night. Try not to break your routine on weekends when it may be tempting to stay up late. But, if you do, have a daytime nap to recharge rather than disrupting your night time routine.

Daytime activities

Try not to nap or limit it to 30 minutes earlier in the afternoon. If you do feel drowsy during the day or evening, get up and do something that will stimulate you physically or mentally so that you don’t nap.

Increase your daylight exposure to sunlight. Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert; however, modern office work, under artificial light, and night time TV viewing or computer use with bright glary lighting, isn’t conducive to regulating melatonin.

Go for a walk, let natural light into your home, turn off the TV or computer at least an hour before going to bed, use dim lighting in the bedroom.

Eat well. Avoid fatty foods, alcohol and caffeine (especially at night).

Try not to drink much of any liquid at night. This can disrupt sleep with visits to the toilet.

Try not to eat just before going to bed but if you do, be aware a bedtime snack may help or hinder sleep for you. You may need to experiment.

Quit smoking. Nicotine is a stimulant which disrupts sleep and its withdrawal over night may also wake you.

Participate in at least 30 minutes of exercise every day. It can be as simple as yoga. Physical activity will promote a deeper sleep.

Control anxiety and stress

Take note of what’s worrying you and deal with it. You may need to seek professional help. Do it.

Use relaxation techniques to help you achieve a better sleep. Breathe deeply, relax your muscles, visualise a peaceful and restful place and focus on how it makes you feel.

Create a relaxing bedtime routine

Creating a routine will signal to your brain that it is time to slow and settle for the night.

Avoid watching television or using a computer before bed. They disrupt melatonin production and may mentally stimulate you. Instead, unwind by: reading a book or magazine by a soft light or listening to books on tape; taking a warm bath; listening to soft music; doing some gentle stretches; winding down with a favourite hobby; making simple preparations for the next day.

Make your bedroom more sleep friendly

Try to keep noise to a minimum. If you can’t avoid or eliminate noise from outside, try masking it recordings of soothing sounds or wear earplugs.

Keep your room cool. Temperature affects sleep. Most people sleep best in a slightly cool room (18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

Ensure your bed and pillow are comfortable. You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow.

Ways to get back to sleep

It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.

Relax, breathe, focus on your breathing. Focus on this rather than feelings of stress because you can’t sleep. Relaxation is still rejuvenating.

If you’ve been awake for a while you may need to get out of bed rather than get stressed about your inability to sleep. Do a quiet, non-stimulating activity such as reading with the light dimmed.

If you’re worrying, keep pen and paper by your bed, write the problem down, and resolve to deal with it the next day. This is also good for brainstorms or bright ideas that come to you in the night.