Good sleep hygiene involves the practice of certain nighttime (and daytime) habits to help improve sleep by sending subtle cues to your body clock in order to establish a better sleep routine at night.

Create a bedroom environment conducive to sleep –  A cool, quiet and dark room will help you to naturally get to sleep. It is better to avoid using your bedroom for work or other screen activities like watching TV and you could also consider investing in a good quality mattress, sheets and pillows to help you feel more relaxed and comfortable.

Stick to a routine –  Getting up and going to bed at more or less the same time every day is one of the best ways to overcome sleep problems. A siesta or short afternoon nap may be a better way to catch up on sleep than sleeping in longer on days off.

Be careful with exposure to technology & light – Blue screens have an stimulating effect, so most sleep experts recommend you turn off your phone, and other devices at least an hour before going to bed and turning off notifications . If you wake up in the middle of the night try to avoid turning on the lights but exposure to daylight in the morning can help you maintain a healthy sleep rhythm.

Eat well & exercise – Eating well and exercising help you to sleep better at night but try not exercise late in the day. and it is best to avoid eating big meals too close to bedtime. Caffeine and alcohol are stimulants which can disrupt sleep even in small amounts.

Relaxation is key – If stress is keeping you awake you can try practicing meditation, breathwork, yoga or other relaxation techniques. A bath, reading a book or listening to relaxing music can help you to prepare for bedtime and get sleepy. If you find yourself unable to drift off for more than 15 minutes, try a different relaxing activity for a short while before trying to get to sleep again.

Use sleep aids with caution – Many people use herbal teas containing camomile or valerian as a natural aid to sleep. Other sleep aids such as sleeping pills, melatonin and CBD products can also be used successfully but it is important to be aware of any potential side effects and should really only be used as a last resort under medical supervision.