Too much or too little?

First of all, assess how much sleep you need. See how you respond to different amounts of sleep and how these affect your energy levels, health and mood.

When you have a good idea of your sleep needs, ask yourself how often do you get a good night’s sleep.

If the answer is that you don’t get enough good nights, then you need to change your sleeping and lifestyle habits. Come up with a sleep and wake schedule and stick to it, even on weekends: a consistent schedule regularises your body’s sleep-wake cycle.

Relax

Establish a relaxing, bedtime routine to help you sleep better. Enjoying a hot bath, reading a good novel or listening to some soothing music are all conducive to a good night’s sleep. Make sure that the temperature in your bedroom is just right: neither too hot nor too cold. In summer, open the window to let the breeze in.

Avoid caffeine and alcohol before bedtime as these have stimulating effects which might keep you awake. Finish eating at least two hours before you retire to bed.

Also, don’t drink too much before you sleep as this will result in disruptive middle-of-the-night trips tothe bathroom.

Get comfortable

Your bedroom needs to be a haven for good sleep. Invest in room-darkening curtains, air conditioning or a fan to create a pleasant environment. If you live in a noisy neighbourhood, consider using a white-noise machine to block out loud noises which might wake you up.

As for bedding, this is very subjective: choose what feels most comfortable to you. And don’t allow your pets to sleep on your bedding or in your bedroom.

If you still cannot sleep, don’t stay in bed tossing and turning or just staring at the ceiling. Get out of bed, do something that is relaxing, and return to bed when you feel drowsy.