Get some morning light: You should get as much morning natural light as possible (and avoid light around dusk). This has been shown to move your body clock to an earlier time, so you feel sleepier earlier — and as a result, get longer sleep. Ideally, you need 30 to 60 minutes of natural light after sunrise and before sunset: this doesn't mean getting up at dawn but, the later in the day, the less effective light is in setting the body clock.
Eat IN THE MORNING AND MIDDLE OF THE DAY: Our digestive processes slow down towards bedtime, so if the major meal of the day is immediately prior to bed, it can lead to problems such as excessive stomach acid production — and a greater risk of acid reflux. The discomfort will disrupt sleep.
Don't exercise too late: Exercise helps some people sleep, particularly if it's outside in the light in the morning. But exercise close to bedtime may be a problem for some, as it increases your core body temperature, and falling asleep involves a small drop in body temperature.
Be careful with your last coffee/tea: Caffeine in tea (black and green), coffee and chocolate makes us feel more 'alert' by blocking the brain's receptors for adenosine, the chemical that tells the brain we are tired. Caffeine typically peaks in the blood about 15 to 45 minutes after consumption.
However, how we respond to it varies, depending on our weight, medication, liver health, caffeine-drinking history and, as always, our genes.
In most healthy adults, significant levels of caffeine remain in the circulation for five to six hours afterwards.
Dim the house lights: As well as setting our body clock rhythms to the 24-hour day, light can have a direct alerting effect upon the brain, which will then delay sleep. So you need to reduce your light exposure at least 30 minutes prior to bedtime.
Don't argue and write a list: Try not to discuss stressful topics immediately before bed. This can be difficult because this may be the only time for many couples to talk about important matters — but it is worth knowing that the release of the stress hormones cortisol and adrenaline will increase alertness and delay sleep.
A good mattress, pillows and bedding make sense. But the following may also help...
Use ear plugs: These are obviously helpful if a partner snores, or if there is external noise. But if ear plugs don't work, then it may be time to find another place to sleep.
Keep it regular: Maintaining a routine of getting up and going to bed at the same time has been shown to be important for sleep. Such a schedule reinforces the exposure to light which acts to set your body clock and so stabilises the sleep and wake cycle.
Eat IN THE MORNING AND MIDDLE OF THE DAY: Our digestive processes slow down towards bedtime, so if the major meal of the day is immediately prior to bed, it can lead to problems such as excessive stomach acid production — and a greater risk of acid reflux. The discomfort will disrupt sleep.
Don't exercise too late: Exercise helps some people sleep, particularly if it's outside in the light in the morning. But exercise close to bedtime may be a problem for some, as it increases your core body temperature, and falling asleep involves a small drop in body temperature.
Be careful with your last coffee/tea: Caffeine in tea (black and green), coffee and chocolate makes us feel more 'alert' by blocking the brain's receptors for adenosine, the chemical that tells the brain we are tired. Caffeine typically peaks in the blood about 15 to 45 minutes after consumption.
However, how we respond to it varies, depending on our weight, medication, liver health, caffeine-drinking history and, as always, our genes.
In most healthy adults, significant levels of caffeine remain in the circulation for five to six hours afterwards.
Dim the house lights: As well as setting our body clock rhythms to the 24-hour day, light can have a direct alerting effect upon the brain, which will then delay sleep. So you need to reduce your light exposure at least 30 minutes prior to bedtime.
Don't argue and write a list: Try not to discuss stressful topics immediately before bed. This can be difficult because this may be the only time for many couples to talk about important matters — but it is worth knowing that the release of the stress hormones cortisol and adrenaline will increase alertness and delay sleep.
A good mattress, pillows and bedding make sense. But the following may also help...
Use ear plugs: These are obviously helpful if a partner snores, or if there is external noise. But if ear plugs don't work, then it may be time to find another place to sleep.
Keep it regular: Maintaining a routine of getting up and going to bed at the same time has been shown to be important for sleep. Such a schedule reinforces the exposure to light which acts to set your body clock and so stabilises the sleep and wake cycle.
