A specialist’s tips for better sleep

To improve the quality of your sleep, Amy Bender has the following seven bits of advice:

Avoid caffeine after 12 p.m.

Limit alcohol consumption to one drink with dinner, at least two hours before bed.

Keep away from electronics and bright lights in the hour before bed to avoid stimulation from the light and/or the content. You don’t need to be worrying about emails before bed.

Don’t eat a heavy meal within two hours of bedtime. Keep a consistent bedtime and wake time.

Perform relaxing activities before bed (like foam rolling or reading paper books) to wind down before trying to sleep.

Make your bedroom for sleeping and for time with a loved one only. Keep work, phones and television out of the bedroom, even during the day, so that you don’t associate your bed with being awake or working.