Certain habits can stop you sleeping well, whereas others can help you sleep better. You may hear people call this advice good sleep hygiene. Following this advice can help some people sleep better.^[11][12]

• Take some exercise during the day, but not just before you go to sleep.

• Avoid eating a large meal just before you go to bed.

• Avoid tobacco and drinks that contain caffeine or alcohol for a few hours before bedtime. (Alcohol can help you get to sleep, but it may make you wake up later and stop you getting back to sleep.)

• If you need to go to the toilet in the night and can't get back to sleep afterwards, try to avoid drinking any fluids for a couple of hours before bedtime.

• Go to bed only when you feel sleepy, and not just because you think it's time for bed.

• Use the bedroom just for sleeping and having sex. Don't use it to read, watch television, eat, or work.

• Try to keep your room cool and quiet.

• If you can't sleep after about 15 or 20 minutes, go to another room. Try reading with a fairly dim light. But don't watch television, as this gives off bright light. This can stimulate you rather than helping you relax. Go back to bed only when you feel sleepy.

• Get up at the same time every morning, even if you don't feel rested.

• Try not to nap during the day. But if you feel tired, nap for no longer than 30 minutes in the afternoon.

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