Keep busy during the day, try and exercise for at least half an hour and don't nap! Try and avoid caffeine full stop, but particularly for the last 4-6 hours before you go to bed. Same goes for nicotine. And alcohol. It disrupts the quality of your sleep apparently.
Only try and sleep if you are actually sleepy, and don't lie in bed for hours awake; get up after about 20-30 mins and do something calming/boring till you feel sleepy again eg. I often listen to radio 4. Also, only use your bed for sleeping (and sexy time ) Try and find your own rituals to do each night, whether that's reading for half an hour, listening to relaxing music, having a cup of (non-caffeine) tea. Have a hot bath an hour or so before bedtime then your body will cool back down and hopefully make you tired; research has shown you get sleepy when your body temperature drops.
Make sure your bed and room is comfortable. Don't clock watch. The next day carry on with your daytime routine/tasks regardless of whether you slept well or not; if you nap or don't do much you will find it harder to sleep that night. You can get kalms if you are really struggling, or there are teas out there designed to help you sleep (never worked for me, but they taste nice!) Valerian is a herbal extract you can get from Holland and Barrett's which is meant to help. Some people say to drink milk or eat a banana before bed as they release 'sleepy' chemicals.
Its hard to start with, but hopefully if you make yourself keep to a routine for a few days it will become easier for you to stick to it.
Last edited by Sultana; 16-07-2012 at 22:48.
stick on time team, get in bed, done
or if you wanna get a routine on the go, wake up purposely early one morning, like way early, do as much as you can that day and youll be asleep at a reasonable time no troubles.
Last edited by randompickle; 16-07-2012 at 23:25.