Are you fed up of waking each morning feeling drained and miserable? Are you searching for a decent night�s sleep so you can feel better throughout the day? Millions of people with busy, stressful lives find it difficult to fall asleep and stay asleep. If you are one of these people, read on for some positive ideas for getting better rest.

Bedtime Routines

• Set yourself a sleep schedule where you go to bed and wake up at the same time each day, even at the weekends.
• Create a bedtime ritual where you wind down after the day by taking a warm bath, listening to music, or settling down with an enjoyable book.
• Try some stretching or yoga before bed to clear your mind and help your muscles unwind.
• Deep breathing and meditation are also good for unwinding before sleep.

Daytime Advice

• Get lots of light during the day to help reset your sleep patterns and encourage a more restful night.
• Get some exercise throughout the day (although not right before bed) which will help lower your stress levels and make it easier to fall asleep.
• Don�t eat a heavy meal right before you go to sleep as you will have problems with your digestion. Try not to have spicy foods or fatty foods too late in the day.
• Avoid drinking alcohol right before you go to bed as it can interfere with your sleep patterns and make it more difficult to get restful sleep.
• Stop drinking caffeine after around 3pm � caffeine stays in your system for many hours and makes it harder to fall asleep.
• Avoid drinking too much liquid right before bed.
• Are you letting stress get on top of you? Find out how to manage stress and anxiety to prevent it messing with your sleep.

Bedroom Tips

• Keep your bedroom as quiet as possible by moving ticking clocks out of the room, putting up heavy drapes, and using ear plugs if you cannot avoid noise from traffic or a partner�s snoring.
• Keep the room cool � not too hot, and not too cold.
• Move the TV out of the bedroom and switch off your devices like iPads and phones before you settle down to sleep.
• Make sure your mattress is supportive and not worn out � consider replacing your mattress if you are being kept awake in an uncomfortable position.