Reduce your caffeine intake, especially late in the day.
Drink alcohol in moderation. It may make you sleepy, but it will cause you to wake up early.
If you smoke, try to stop. Night-time breathing problems are more likely in smokers. For more information see Related topics.
Take regular exercise, but don’t do strenuous activity immediately before going to bed.
Don’t take naps during the day.
Try taking a warm bath, having a milky drink or listening to soothing music to create a relaxed mood before going to bed.
Meditation and exercise such as yoga can have a relaxing affect, helping prepare your body for sleep.
Try to get into a daily routine to establish a sleep rhythm. Go to bed the same time each night and get up the same time each morning.
Don’t have heavy or rich meals, especially in the few hours before you go to bed.
If you can’t sleep, get up and read until you feel sleepy or do something you find relaxing.
Don’t watch television as this can stimulate the mind, and try not to lie in bed thinking about how much sleep you are missing.
Mentally dealing with the day’s unfinished business is also helpful. Write down any worries to deal with the next day before you go to bed. This may help to clear them from your mind and prevent them re-surfacing in the early hours.
Make sure your room isn’t too hot or too cold, and that your bed is comfortable.

DR SAMIR CHAUKKAR
MD(HOM)