What to avoid if you want a good night's sleep
• Do not nap more than twice a week as this lessens the need for nocturnal sleep;
• Do not get up or go to bed at irregular times as this prevents the biological clock from synchronizing with the awake system;
• Do not spend extended amounts of time in bed either asleep or awake as this also can affect your biological clock;
• Do not routinely use alcohol, tobacco or caffeine just before bedtime as they disturb sleep;
• Do not take exercise too close to bedtime as this prepares the body for wakefulness, not sleep;
• Try to avoid exciting or emotionally upsetting activities too close to bedtime as they can induce muscle tension and prepare the body for action;
• Do not use bed for non-sleep activities (sex allowed) such as TV, reading, studying or snacking as these increase the associations of the bedroom with wakefulness;
• Do not sleep in an uncomfortable bed with a poor mattress, inadequate blankets, etc;
• Do not have the bedroom too bright, too hot or too cold;
• Do not perform activities demanding high levels of concentration before bed;
• Do not use the bed for mental activities such as thinking, planning or reminiscing.
Adapted from Beating Insomnia - how to get a good night's sleep by Chris Idzikowski (Newleaf, €16.99)