NO MOBILE PHONE USE IN BED

Begin a relaxing and regular bedtime routine (stretch, slow down, dim the lights and so on).

Use natural melatonin or other natural supplements taken under the guidance of a trained naturopath or doctor.

· Start to think of bed for sleep or sex and nothing else.

· Use a sleep-diary to check how many hours you are sleeping.

· Avoid excessive brain stimulation and hype before bed.

· Get regular massages to reduce muscle tension if you have back or neck problems.

Stop eating two to three hours before bed; digestion competes with sleeping.

The sleep impulse comes in 20 MINUTE cycles. If you cannot sleep, read for a while. g