Activity-related sleep tips

Read something relaxing - avoid thrillers and axe-murder-type suspense books.

Obviously, scary thrilling stuff is too stimulating - it activates our brain's readiness functions.

Avoid TV just before bed-time - it's far too stimulating

Write a personal diary before sleeping, or simply note down some things to remember for tomorrow.

It's a way to clear the mind.

It's not easy going to sleep with unfinished business on the mind, so find a way to note it and finish it until tomorrow, when you'll be far better able to deal with it anyway.

Go to bed at a reasonable time.

The human body has evolved over tens of thousands of years to re-charge and perform essential maintenance work on our biological systems at night time.

Going to bed too late - especially early hours of the morning - upsets natural body functions, which makes it even more difficult to rediscover our natural sleep rhythms.

If you find yourself having to get up in the night to go to the bathroom then avoid drinking too much liquid before bed-time.

If you are worried that you could die of thirst in the night then keep a glass of water by your bedside

A hot bath, shower or sauna before bed helps afterwards to encourage a drop in body temperature, which aids sleep.

Sleep and make love in your bed, and nothing else.

Watch TV and play computer games in a living room or study.

If you use a bedroom for work and play activities then it will become a work and play environment.

A bedroom is a special place, so keep it that way.Lastly, of course, you'll have heard most or maybe all of this before.

So ask yourself why you've not tried doing any of it, or enough of it.Knowing the secrets of a good night's sleep is just that: 'knowing'.
'Doing', on the other hand, requires a firm commitment to make changes, and that's the real secret.

Make a commitment to yourself - write it down - tell other people what you plan to do if it helps reinforce your commitment, and then do it.