Some scientists say that high protein/low fat foods may assist with alertness and that simple carbohydrates and sugars contribute to poor performance. In any event, healthy eating will improve all aspects of your life.

Even though alcohol can act as a sedative, it interrupts normal sleeping patterns. Bearing in mind that you process one drink per hour, try to take a zero blood-alcohol level by the time you want to sleep. Also beware that caffeine will interfere with sleep, making it lighter and more fragmented. Don’t drink caffeine containing drinks including soft drink for several hours before bedtime.

Nicotine is a stimulant and makes it hard to fall asleep. Don’t smoke immediately before bedtime.

This will help to regulate your body’s biological clock.

20-30 minutes of exercise a day can help you sleep better. But don’t exercise within a few hours of bedtime because the stimulation can make it harder to fall asleep.

Iron deficient women tend to have sleep problems; a supplement can help.

Set sometime aside to relax before you go to bed. You could have a hot bath (the drop in your body temperature afterwards will mimic the circadian temperature decrease associated with sleep), read a magazine, drink warm milk or herbal tea, or do some mild stretching or breathing exercises.

When you are trying to sleep somewhere other than your own bed, it is important that you follow your usual bedtime ritual. That might include getting changed, cleaning your teeth, laying out clothes or whatever. The important thing is that your mind is prompted into recognizing these activities as being a precursor for sleep.

This can cause indigestion and interfere with your sleep cycle – you shouldn’t eat within two hours of bedtime.

There is little evidence that over-the-counter-sleep aids are effective. In some cases, like with antihistamines, the medication may have long action that can cause daytime drowsiness. Check that any prescribed medicines that you are taking do not interfere with your sleep. If you have concerns, talk to your doctor.

If you are disturbed by a restless bedmate, perhaps you need large bed, or a different type of mattress. You may need to experiment with different pillows to ensure your neck is comfortable.

In order to maximize your sleep, it is important that the bedroom only be used for sleep and sex. Avoid work or stressful activities in the bedroom.

You sleep best in a temperature range of 17-24 C. Bright light (including outdoor daylight in any weather) switches off the synthesis of melatonin coincides with decreasing core body temperature and the usual sleep period. Therefore exposure to light will convince the body its wake time. In some cases, it may be necessary to combine some of these techniques with the short-term use of medication, to overcome ingrained or acute problems. This must not be done within the knowledge and supervision of your doctor.