9 Tips for Getting a Good Night's Sleep

Cutting out caffeine is a quick, simple solution to sleeping problems for many people. Coffee, tea, cola, caffeine-containing energy drinks and, to a lesser extent, chocolate, all contain caffeine.

Instead of going cold-turkey with cutting caffeine, try to cut down gradually and introduce some alternatives, such as decaffeinated coffee, roasted cereal beverages, or herbal teas.

If you can't cut out caffeine completely, you may like to try limiting your intake of this stimulant to early in the day. Try having your last cup of tea or coffee before three o'clock in the afternoon.

Cigarettes are also stimulants that can play havoc with your sleeping habits - one more good reason to quit smoking!

If you go to bed at about the same time every day and get up at about the same time every morning, you have good sleeping habits. Chopping and changing your sleeping times, on the other hand, generally disrupts sleep quality.

There are differing opinions as to the benefit of sleeping during the day. Some experts recommend twenty minutes of shut-eye to refresh you during the day, while others warn against it. You need to work out what's best for you and stick with a sleeping schedule. If you find that sleeping during the day keeps you awake at night, it's best avoided.

Alcohol may cause you to wake up frequently during the night and may make you snore. It is particularly bad for people with sleep apnea as it reduces the brain's ability to respond when breathing has ceased momentarily.

If you find yourself getting up several times during the night to empty your bladder, avoid fluid intake for a few hours before bedtime.

Make sure that the temperature of your bedroom is comfortable – aim towards a cooler temperature as excessive warmth may keep you awake.

Your bed should be comfortable and supportive, and the room should be dark, without any distracting lights. Sleep masks work well for creating darkness and helping to keep your eyes shut.

Try to block out excessive noise - use ear plugs if you have to. You may be kept awake by a snoring partner – if getting them to change position doesn't work, try using ear plugs.

Don't keep a TV in the bedroom if you're having sleeping problems. Watching TV before you go to sleep can stimulate your mind when you're meant to be winding down.

Try not to work or study in the bedroom either – make the bedroom a special, relaxed place that's for sleeping and making love only, not for other day-to-day activities.

Try to wind down with twenty minutes of relaxation before you go to sleep. Read a good novel, have a warm, relaxing bath, do some slow, gentle stretches, or listen to relaxing music. Studies have found that a warm drink, a gentle back rub and listening to relaxation tapes are excellent alternatives to conventional sleep medications.

If you're having trouble stopping your mind from racing, try keeping a "worry book" beside your bed. If you're worrying about certain problems, or thinking of things you've got to do at work in the morning, jot them down. That way, you can safely put them out of your mind until morning.

Physical activity during the day will enhance your sleep, making it deeper and more restful. Try not to exercise too close to bedtime though, as this will stimulate your body temperature and metabolic rate, making it harder for you to get to sleep.

In a study of older people who had been experiencing sleep problems for more than one year, daily exposure to bright light was shown to increase the number of hours slept as well as the quality of sleep - by up to 90 percent in some cases. If the climate allows it, try to spend some time outdoors every day, soaking up some sunshine – without getting sunburned of course!

Spicy foods may exacerbate indigestion and heartburn, which can interfere with sleep. If you suffer from heartburn, avoid coffee and other drinks that contain caffeine, fatty foods and midnight snacks.

Fatty foods also slow down the emptying of the stomach and can make indigestion worse if eaten within three or four hours of going to bed. Rather than having a rich dessert in the evening, have a piece of fresh fruit or fruit salad instead.

Eating well and sleeping well go hand-in-hand. If you're not eating properly, you may be deficient in some of the vitamins and minerals required for a good night's sleep – deficiencies of the B vitamins, calcium, magnesium, copper and iron have all been associated with sleep disorders.

If you have trouble sleeping, check your diet. Are you eating a well-balanced diet that includes whole-grains, fruits, vegetables, healthy fats?

It's also best not to eat too closely to bedtime. Give yourself about two hours to digest your evening meal before you retire for the night. If you are having trouble getting to sleep, a warm drink and a high-carbohydrate, low-fat snack may help, such as a cup of chamomile tea and a banana.

Happy zzzing!