TIPS FOR A GOOD NIGHT’S SLEEP

Aim to exercise outdoors in the morning – getting out into the light for a brisk walk will help set your body clock and wake you up, and exercise has been shown to increase the depth of sleep. Even if all you do is a ten-minute walk around the block and ten pressups, it still counts.

Take a walk after dinner (ideally at dusk to help your brain react to the changing light and prepare for sleep).

Nudge your body clock by dimming the lights in the evening to create a

‘ false dusk’.

Soundproof and lightproof your bedroom, and turn off all electronic devices. Don’t play games, watch stimulating films or work on your laptop in bed.

Avoid eating late at night. When your digestive system is processing food, you won’t sleep as deeply. If you like snacking after dinner, then snack on fruit but no hearty food after 9pm.

Avoid citrus juices in the evening, as these can cause heartburn and irritate the bladder. Restricting fluid before bed means you’ll be less likely to have to get up more than once a night. Ear plugs and a sleep mask are good for blocking out light and sound.

Avoid sleeping pills and alcohol, as they disrupt sleep. Napping is a no-no unless you have to stay up for a prolonged period or there’s a good reason (for example jetlag, or having had a child destroy a night’s sleep). It disrupts the ability to fall and stay asleep at night. 11. Don’t do anything in bed apart from sex, sleep and some light reading. If you can’t sleep, get out of bed, make a cup of camomile tea and read a book by a low light – don’t watch TV or check your phone. And don’t worry about it. Head back to bed when you feel sleepy. It will take a while to establish a routine and build the habit.