General recommendations to help induce sleep
1. Don’t indulge in a heavy meal with a lot of alcohol before going to bed.
2. Don’t drink tea, coffee or any substance with caffeine because it has a stimulating effect.
3. Make sure that your bedroom is quiet, warm an airy.
4. Avoid unnecessary sleep disturbing draughts.
5. Make sure your bedroom is sufficiently darkened. Light from an outside source can often disturb you.
6. If you are sensitive to noise do your best to change your sleeping conditions.
7. Try a warm bath before going to bed to help you relax.
8. Go to bed at the same time every night and wake up at the same time every morning.
9. Even on week-ends when you don’t have to get up early , try and stick to your usual time schedule.
10. Soothing music is often very helpful in making you drowsy.
11. Don’t have short naps during the day.
12. Make sure that you spend at least a half an hour in the daylight during the day.
13. Try a glass of warm milk before going to bed.
14. Make sure your bed is comfortable.
15. If you are sleeping on a soft, sagging mattress at present invest in a good quality make of a well-known brand.
16. See that the mattress you choose gives you good support but is not so hard that it fails to give you the comfort you need.
17. Don’t watch an exciting movie before going to bed.
18. Don’t indulge in stimulating or argumentative discussions with friends or family before going to bed.