Banish blue light

You may think the soft blue glow from the alarm, mobile phone or clock radio in your bedroom is harmless enough, but not when it comes to getting some ZZZs. Short waves of blue light can interfere with melatonin, the hormone that triggers sleep.

Tip: Cover any blue lights you can't shut off and turn off TVs, computers and other appliances at least an hour before bedtime.

White out noise

All sorts of sounds can interrupt your sleep, from the neighbour's dog, to a coughing child, or a dripping tap. Hypersensitivity to noise may be helpful to new parents, but when it continues far beyond the newborn stage, it can leave you sleepless and exhausted. Use a fan or an old radio tuned between stations to create "white noise" and mask those bumps in the night. White noise machines offer many sound choices, from crackling fires to waves, so you can customise your experience. Of course, ear plugs work too.

Stop clock watching

Peeking at your clock in the middle of the night is normal when you're worrying how much sleep you have left - but it won't help you sleep. You're better off putting the clock away in a drawer or turning it away from view. Cover blue LED lights on clocks or the bedroom TV equipment with black tape for a better night's sleep.

Place pillows for pain

Back pain keeps lots of people up at night and even mild backache can disrupt the deep, restful stages of sleep. Try placing a soft pillow between your legs. This better aligns the hips and reduces stress on the lower back. If you sleep on your back, place the pillow under your knees to ease back pain.

Neutralise your neck

If you have a stiff, sore neck in the morning there's a good chance your pillow is the culprit. It may be too full or too flat.You need to aim for a size that supports your neck in a neutral position. If you sleep on your side, try to align your nose with the centre of the body. Sleeping on your tummy can twist your neck and isn't a good idea. Even before you get between the sheets, look after your neck. Don't strain it by reading a book or watching TV in an awkward position.

Allergy-proof bedding

Allergies can interfere with sleep, causing sneezes, sniffling and itching. Allergy UK says allergic conditions are often worse at night and the bedroom is a hotspot. The average bed is home to 10,000 dust mites, so consider sealing your mattress, pillow and duvet with anti-allergy covers. Avoid bedspreads and padded headboards and wash all bedding at over 60 degrees.

Create a bedroom sanctuary

Your bedroom should be a haven for sleep and sex – not chatting on the phone, watching TV, or catching up on the household bills. Sleep experts say your bedroom should be reserved purely for rest and relaxation, preferably with dim lighting and soft furnishings. Promote a good sleeping environment with the best temperature for sleep.That's between 15°C and 22°C ( 59°F - 72°F).

Set your biological clock

Routine is a good idea when it comes to sleep. Aim for bedding down and waking up at roughly the same time each day – including weekends. This helps keep your brain and body on a healthy sleep-wake cycle. Light is the main regulator of your biological clock, so immerse yourself in bright light for 5 to 30 minutes as soon as you get up.

Limit naptime

Napping can disrupt nightime sleep. If you must nap, keep it short. A short 15 - 20 minute snooze can actually be rejuvenating. However, snoozing within 8 hours of your bedtime can sabotage a good night's sleep. It's natural to have a mid-afternoon lapse in concentration. Try to fend fatigue off by calling a friend, drinking some iced water or taking a brisk walk.

Ration caffeine

Coffee as a wake-up tool is fine, because it perks you up and keeps you awake, but try to shun tea, coffee, cola and caffeine-loaded snacks, like chocolate, after midday. Caffeine stays in your body longer than you think – and can take up to 8 hours to wear off. Cut out caffeine at least 4 to 6 hours before bedtime, or drink decaffeinated coffee instead. This can help you fall asleep more easily. Some medicines contain caffeine.

Time your exercise

Research shows regular exercise promotes good quality sleep - but the timing counts too. Exercise in the morning may help relieve insomnia according to one study. If you are the type of person who becomes more energised and alert after exercise, try not to exercise in the evening. The post-workout burst of energy can keep you awake. Try to end vigorous exercise 3 to 4 hours before hitting the sack. Gentle exercises like yoga or tai chi are fine just before sleep and may be the perfect, sleep-inducing nightcap.

Night eating dos and don'ts

Try not to go to bed hungry, but eating a heavy meal late in the day puts pressure on your digestive system and may keep you up. Some people believe certain foods can aid sleep. Milk contains tryptophan, which limited research suggests may be a natural sedative. Poultry, bananas, oats and honey also contain tryptophan. Combining carbohydrate-rich foods like bread and crackers with milk, may fit the bill for a late snack - as it increases the level of tryptophan in the blood. Finish snacking at least an hour before bed.

Drink smart

Alcohol has a sedative effect and may initially help you fall asleep. However, it also causes sleep disturbances resulting in less restful sleep. So, choosing an alcoholic drink before bedtime may make you more likely to wake up during the night.

Better choices include warm milk or camomile tea for your  evening beverage. They raise your body temperature and can make you sleepy.

Limit liquids after 8 pm

As a rule of thumb, try not to drink fluids after 8pm. A full bladder can drag you out of a deep sleep cycle into a less restorative phase. Easing off fluids earlier can keep you from having to get up to go to the toilet during the night. The shock of a bright bathroom light and a cold floor can also put off sleep for even longer. Use a small nightlight in the bathroom to avoid switching on bright lights at night.

Dial down light and noise

About 2 to 3 hours before bed, start dimming lights and dialing down loud noise. At the same time, banish the cares of the day by setting aside work, stress, disagreements or complicated decisions. This down-time, along with lowering the lights, signals your brain to produce melatonin, the hormone that brings on sleep. Choose a 15 watt light bulb when reading in the last hour before bed.

Stub out the cigarette

Having a smoke before bed may feel relaxing, but you are actually introducing a stimulant into your bloodstream. The effects of nicotine are similar to those of caffeine. Nicotine can keep you up and wake you up during the night. It should be avoided, particularly near bedtime and if you wake up in the middle of the night. When planning to quit, start by scaling down the number of cigarettes you smoke in the 4 hours before bedtime.

Make bed a pet-free zone

Man's best friend may not be your best sleep aid. The snuffling of a cat or dog can keep you from getting a good night's sleep. Not to mention the fur, dander and pollen they may introduce into your bed to wreak allergy havoc.

Tip: Talk to your vet about coaxing Fido out of the bed if he has become a sitting tenant.

Wind down your day

Develop your own pre-sleep ritual to mark the end of the day and welcome the soothing bedtime hours. These rituals can be as short as 10 minutes or as long as an hour. Listing the stresses of the day, along with a plan to deal with them, may act as a kind of  "closure". 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.

Even a 10 minute pre-sleep ritual can help you focus on sleep if you are busy.

Be selective about sleeping pills

Chemical help to get through the night may be tempting when you’re exhausted and stressed out. However, bear in mind, sleeping pills can be addictive and can have troubling side effects. They are not treating the cause of your sleeplessness and are, at best, a short-term solution. Talk to your GP about alternatives to medication, such as lifestyle and behaviour changes, like diet and exercise.

When insomnia won’t go away

If tips on how to sleep well are just not cutting it, and your sleeplessness lasts for at least a month, it's time to find out what is going on. Insomnia can be a symptom of an underlying problem such as depression, asthma, arthritis and some medications. Talk to your GP if you think you have insomnia. He or she may carry out a physical examination and ask about your medical and sleep history. You may also be asked to keep a sleep diary to track sleep patterns.

Related reading

• 10 tips for better sleep
• Sleep deprived? When to seek medical advice
• Sleep problem basics
• Are you and your partner sleep compatible?
• Why you need your ZZZZs