Take a look at these top tips to a restful night:

Bedtime drinks:

Avoid drinks that contain caffeine as these possess stimulant properties that will prevent you falling asleep.

Milky drinks are very helpful and have been associated with “good sleep”.

Activity and exercise:

Activities that involve physical and/or mental stimulation help improve sleep quality (for example, regular exercise or reading).
Moderate exercise can lead to feelings of tranquillity, personal satisfaction and well-being that can help with sleep.

Regular routine:

• Get into a regular bedtime routine.
• Go to bed and get up at the same time each day (set the alarm and get up, even if you did not fall asleep until late).
• Don”t try to catch up sleep by having naps. (If you really need one it should not last more than 20 minutes).

Environment:

Ask yourself the following questions:

• Is your room warm enough?
• Is your room quiet enough?
• Is your room sufficiently dark?
• Is the bed comfortable?

Only use your bed for rest, sleep or intimacy. Do not watch television, eat or do any other activity in your bed. If you do these activities, they will weaken the association between bed and sleep.

Relax:

• Try having a warm bath before going to bed.
• Practising yoga or meditation could help you to unwind your mind.
• If you find you can't put your worries aside, set up a specific time each day to consider the issues that worry you and agree not to reflect on these thoughts at night.

Adapted from:
Morgan K. and Closs S. J. (1999). Sleep Management in Nursing Practice: An Evidence-based Guide. London: Churchill Livingstone.