Improve your sleep! 10 Top things to do before sleeping

Ten top tips to an improved night's sleep:

1) Take a hot bath.

2) Stick to the same bedtime.

3) Take a hot, milky drink.

4) If you feel stressed or worried about something, write down your concerns or pen an action plan.

5) Your bed should be for "sleep and sex" and nothing else.  Do not watch television in bed.

6) Sleep in a completely dark and quiet room.

7) Eat at regular meal times, and eat in the evening at least three hours before going to bed.

8) Avoid caffeine and alcohol in the afternoon or evenings.

9) Eat bananas (they are high in the amino acid tryptophan).

10) Always settle any arguments before going to sleep.

These are great tips to add to your bedtime routine, especially with the insomnia crowd.

For myself and others who had insomnia, the cure did not come by just a good "beddy by routine". But these tips are very important to put into action with your whole plan.  It is like part of the puzzle of the cure.  Get into this habit of the above suggestions and the cure will come quicker.

I have seen improved sleep in even average sleepers (who want even better sleep) who practice good sleep hygiene.  So work on making your bedtime ritual squeaky clean.

*These tips are from The Standard newspaper in the UK.  Article "Waking from sleep nightmare" by Natalie Bowyer.