Changing your behaviour to improve your sleep can have very great benefits. Here are some ideas to help you get better sleep:

• When you are drowsy, get some sleep.
• Avoid things that can prevent good sleep for six hours before bedtime. These include:
  • Caffeine
  • Strenuous Exercise
  • Alcohol
• Avoid the use of nicotine before bedtime, or during the sleeping hours.
• Avoid large meals just before bedtime. If you want to eat, eat a light snack.
• Minimize changes to the bedroom. These include:
  • Light
  • Noise
  • Pets
  • Temperature
• Have a regular nighttime ritual. This prepares your brain for sleep. And this explains why children often like the same story to be read for several nights in a row.
• Keep a regular sleeping schedule on work days and off days.
• When you can't sleep, leave your bedroom, and do something quiet elsewhere. But do not fall asleep somewhere else. Return to your bed when, and only when, you are sleepy. You can repeat this several times during the night if need be
• If you have problem sleeping at night, try to limit day time napping. If daytime sleepiness is too great, then have a short nap of no more than one and a half hours, and make sure the nap is no later than 3pm.