Tips for better sleep
 

1. Exposure to morning light by taking a walk, tends to shorten the sleep cycle, so that it will be easier to fall asleep. Exposure to morning sun (or very bright artificial light) will induce the pineal gland to secrete melatonin earlier in the night (Lemmer, 1994).

2. Exercise shortens the sleep cycle. This means going to bed earlier, sleeping deeper and waking up bright and early. Exercise can also delay sleep if performed within 3 hours of bedtime (Van Reeth, 1994).
 

3. When the body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep. A sauna or hot bath for 15 minutes is very effective.
 

4. Avoid taking daily naps longer than 1 hour, or after 4pm.

5. Avoid caffeine in any form after dinner.

6. Alcohol is bad for sleep in that the sleep is of poor quality. Alcohol inhibits melatonin secretion (Ekman, 1993). Alcohol also supresses the dream state of sleep (REM), as well as the delta phase - physiologically the deepest stage of sleep.
 

7. Limit fluid intake in the evening to prevent night-visits to the toilet.
 

8. Eat a small carbohydrate snack 1 or 2 hours before bedtime. A carbohydrate meal of rice or pasta, which has a high glycemic index (GI), stimulates insulin release which promotes the entry of blood tryptophan into the brain, which is then converted into serotonin and then melatonin, inducing a calm sleep. It is useful for those people who have trouble sleeping to tailor the GI of their evening meal. A recent study of normal sleepers, all men aged 18 to 35, found those who had high GI foods four hours before bed nodded off after nine minutes compared to 17 minutes for those who ate low GI foods.
 

9. Stop strenuous mental activity at least 1 hour before bedtime.
 

10. Go to bed, when sleepy. Do not read or watch television in bed.
 

11. If unable to go to sleep in 15 minutes, get out of bed and read a light book.
 

12. Turn the face of the bedroom clock to the wall, do not watch the time change.
 

13. Invest in room soundproofing, by adding dark sound absorbent drapes and double glazing of windows.

14. Sleep with good quality ear plugs and eye shades.

15. Try and go to bed the same time each night and wake up the same time each morning, in order for the body to acquire a consistent sleep rhythm.