Do:

…Maintain a regular sleep pattern: Find a time to go to sleep and to wake up that is comfortable and stick to it, even on the weekends and holidays. Your body works in cycles and a regular sleep-wake cycle is crucial.

…Have a relaxing bed time routine: Paediatricians recommend bed time routines for newborns and toddlers…so why not for adults? Have a hot bath, read a book or listen to relaxing music.

…Make sure your bedroom is sleep-perfect: Calming colours, blackout curtains, quietness and a cool temperature make for a sleep friendly environment.

…Exercise regularly: Exercising in the afternoon or early evening is proven to help with a healthy sleep pattern.

…Have a light snack before bed: Foods such as turkey, chicken, milk, cheese and beans contain the amino acid, Tryptophan. This sets off the process of producing more serotonin and melatonin in the body, leading to better sleep.


Don’t:

…Drink caffeine beverages after dinner: Caffeine is a stimulant which won’t allow the brain to rest.

…Exercise vigorously before bedtime: Exercise gets the heart pumping and muscles tight, not allowing the body to relax substantially right before bedtime.

…Eat large, heavy or spicy meals too close to bed time: Eat at least two hours before bedtime, preferably at the same time each night to allow for proper digestion.

…Drink alcohol before bedtime: Alcohol may help put you to sleep, but it doesn’t allow for continuous, relaxing sleep. Large amounts also mean you’re up and down during the night.

…Nap during the day: Napping puts you off a routine, leading to broken sleep at night.

…Use the bedroom for work, watching TV or playing on the laptop: Keep the bedroom as a restful, stress-free environment.

…Lie in bed awake: If you can’t sleep, get up and do something relaxing until you are tired and can try again.

Article by Sleep Expert George Venables from Mattressman - recommends memory foam mattresses for a perfect night's sleep