TIPS FOR A BETTER NIGHT'S SLEEP

1. Exercise
Try exercising in the daytime to help you sleep at night. But avoid evening exercise, as it raises the heart rate and can cause insomnia

2. Maintain routine
Try to maintain a regular sleep routine by:
• Relaxing in the evening
• Going to bed at aregular time
• Getting up at a regular time, even if the previous night's sleep was poor
• Not sleeping in at the weekends

3. Watch what you eat and drink
• Avoid heavy meals late at night
• Avoid drinks containing caffeine – such as tea, coffee or soft drinks – within 4 hours of bedtime
• Avoid alcohol and cigarettes, as these are stimulants
• Drinking a glass of warm milk before bedtime may help

4. Comfort
Make sure the room is not too hot – the ideal temperature is around 18 degree C. Keep your bedroom as dark as possible; you may even consider wearing an eye mask. Turn off televisions or stereos in the bedroom and surrounding rooms. If you can’t control the surrounding noise, try earplugs.

5. Still no use?
While it may seem difficult, try not to worry. Instead – if you can’t sleep-get out of bed and do something relaxing, like reading a book. Then go back to sleep when you feel sleepy.

(Adapted from the WHO Guide to Mental Health in Primary Care and The Depression Alliance, UK).