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.