10 tips to get better sleep

We all have trouble sleeping from time to time. But you can make it easier to get a good night's sleep every night with these simple steps:

1. Cut caffeine. Caffeine can keep you awake. It can stay in your body longer than you might think - the effects of caffeine can take as long as eight hours to wear off. So if you drink a cup of coffee in the afternoon and are still tossing at night, caffeine might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep more easily.

2. Avoid alcohol as a sleep aid. Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep. An alcoholic drink before bedtime may make it more likely that you will wake up during the night.

3. Relax before bedtime. Stress not only makes you miserable, it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual to break the connection between all the day's stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour. Some people find relief in making a list of all the stressful things that have happened during the day, along with a plan to deal with them. This can act as "closure" to the day. Combining this with a period of relaxation perhaps by reading something light, meditating, aromatherapy, light stretching or taking a hot bath can also help you get better sleep. Also, don't look at the clock!

4. Exercise at the right time for you. Regular exercise can help you get a good night's sleep. The timing and intensity of exercise seems to play a key role in its effects on sleep. If you are the type of person who gets energised or becomes more alert after exercise, it may be best not to exercise in the evening. Regular exercise in the morning even can help relieve insomnia, according to a study.

5. Keep your bedroom quiet, dark and comfortable. For many people, even the slightest noise or light can disturb sleep like the purring of a cat or the light from your laptop or TV. Consider using earplugs, window blinds or curtains and an electric blanket - everything possible to create an ideal sleep environment. Don't use the overhead light if you need to get up at night; use a small night-light instead. Ideal room temperatures for sleeping are between 15C and 22C (59F and 71F).  Temperatures above 24C (75F) or below about 12C (53F) can disrupt sleep.

6. Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals before bedtime. An over-full stomach can keep you up, but some people believe foods can help. Milk contains tryptophan, which limited research suggests may, but is not proven to be, a sleep-promoting chemical or natural sedative. A very small 1970 study of five healthy volunteers reported in the Lancet, concluded "it seems likely that L-tryptophan produces its sleep effects through a non-serotonin mechanism." Foods like poultry, bananas, oats and honey contain tryptophan. Carbohydrate-rich foods like bread and crackers may complement dairy foods like milk, by increasing the level of tryptophan in the blood.
However, sleep researcher Dr Thomas Roth says that despite the many myths, no study has ever shown a cause-and-effect relationship between food and sleep. He says: "There is no scientific data that suggests that bananas, turkey or any of those high tryptophan foods makes you sleepy." Meanwhile, try not to drink fluids after 8pm. This can keep you from having to get up to use the toilet during the night.