| A- |
Always try to go bed at the same time. |
| B- |
Bed and bedroom must be comfortable – not too hot or too cold. |
| C- |
Calming, warm bath before bedtime . |
| D- |
Dark, quiet bedroom is a must. |
| E- |
Eat dinner at least 2 to 3 hours before bedtime or only have a light snack. |
| F- |
Focus on each breath during a deep breathing exercise each night. |
| G- |
Get up at the same time each morning – don’t sleep-in even at weekends. |
| H- |
How much sleep? It varies – usually 7 to 8 hours for adults - less as we get older. |
| I- |
Illuminated bedroom clocks should be covered or removed. |
| J- |
Just relax - if you worry that you’re not sleeping, it’ll only make matters worse. |
| K- |
Keep the bedroom just for sleeping – avoid watching TV in bed. |
| L- |
Leave all your work worries at work – and never take a laptop to bed. |
| M- |
Mattress shouldn’t be too hard or too soft and should be replaced at least every 8 - 10 years. |
| N- |
No spicy foods or caffeine after 3pm. Instead of coffee, try warm milk or herbal tea. |
| O- |
Organise yourself. Write a to-do list before bed to clear your head of things you might worry about. |
| P- |
Pillow should be exactly right for you and replaced at least every 12 - 18 months. |
| Q- |
Quilt – consider having two quilts for the different seasons. |
| R- |
Relax with a good book before going to bed – but nothing too stimulating. |
| S- |
Sleeping on your back or right hand side is considered better than sleeping on your left hand side or stomach. |
| T- |
Toe wriggling - wriggle your toes 10-20 times to help relax the body. |
| U- |
Untidy bedrooms are said to clutter the mind. |
| V- |
Visualise a peaceful scene – perhaps lazing on a sunny beach. |
| W- |
White noise. – a steady, monotonous, boring sound helps tell the brain to switch off. |
| X- |
Xtremely soft, soothing music can help you drift off. |
| Y- |
Yoga or light exercise before bedtime. |
| Z- |
Zzzzzzzz – still not sleeping after all these tips? It could be time to see your doctor. |
