10 Tips for a better night's sleep

Here are some great tips to ensure that you get the sleep you deserve:  

1. Establish a regular bedtime and wake schedule (try not to change times on the weekend)
2. Exercise regularly, but not too close to bedtime
3. Consume less or no caffeine, especially in the afternoons, and avoid alcohol before going to bed
4. Sleep on a good bed 
5. Avoid nicotine
6. Avoid heavy meals close to bed time
7. Develop a sleep ritual (eg a warm bath before bed or listen to quiet music)
8. Ensure your bedroom is cool (about 16 - 18°C) dark and quiet
9. Your bed is made for sleeping – avoid doing everything else in bed, like reading, watching TV, working, eating
10. If you cant get to sleep for 30 minutes, get out of bed and have some warm milk or chamomile tea, then try again