Tips to beat insomnia

Simple lifestyle changes can make a world of difference to your quality of sleep. Follow these tips for a more restful night.

Keep regular sleep hours: Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you are likely to feel tired and sleepy.

Create a restful sleeping environment: Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting, and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often disturbs you in the night.

Exercise regularly: Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up over the day. But make sure you do not do vigorous exercise, such as running or the gym, too close to bedtime, as it may keep you awake.

Cut down on caffeine: Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.

Do not over-indulge: Too much food or drink, especially late at night, can interrupt your sleep patterns.

Do not smoke: Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more frequently, and often have more disrupted sleep.

Try to relax before going to bed: Have a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body.