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Banish blue lightYou may think the soft blue glow from the alarm, mobile phone or clock radio in your bedroom is harmless enough, but not when it comes to getting some ZZZs. To provide even greater transparency and choice, we are working on a number of other cookie-related enhancements. It is intended for general information purposes only and does not address individual circumstances.
White out noiseAll sorts of sounds can interrupt your sleep, from the neighbour's dog, to a coughing child, or a dripping tap. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Hypersensitivity to noise may be helpful to new parents, but when it continues far beyond the newborn stage, it can leave you sleepless and exhausted. Never ignore professional medical advice in seeking treatment because of something you have read on the BootsWebMD Site. Use a fan or an old radio tuned between stations to create "white noise" and mask those bumps in the night.
White noise machines offer many sound choices, from crackling fires to waves, so you can customise your experience. Stop clock watchingPeeking at your clock in the middle of the night is normal when you're worrying how much sleep you have left -- but it won't help you sleep. Cover blue LED lights on clocks or the bedroom TV equipment with black tape for a better night's sleep. Place pillows for painBack pain keeps lots of people up at night and even mild backache can disrupt the deep, restful stages of sleep. Neutralise your neckIf you have a stiff, sore neck in the morning there's a good chance your pillow is the culprit. It may be too full or too flat.You need to aim for a size that supports your neck in a neutral position.
Allergy-proof beddingAllergies can interfere with sleep, causing sneezes, sniffling and itching. The average bed is home to 10,000 dust mites, so consider sealing your mattress, pillow and duvet with anti-allergy covers. Create a bedroom sanctuaryYour bedroom should be a haven for sleep and sex – not chatting on the phone, watching TV, or catching up on the household bills.

Sleep experts say your bedroom should be reserved purely for rest and relaxation, preferably with dim lighting and soft furnishings. Light is the main regulator of your biological clock, so immerse yourself in bright light for 5 to 30 minutes as soon as you get up.
Try to fend fatigue off by calling a friend, drinking some iced water or taking a brisk walk. Ration caffeineCoffee as a wake-up tool is fine, because it perks you up and keeps you awake, but try to shun tea, coffee, cola and caffeine-loaded snacks, like chocolate, after midday. Caffeine stays in your body longer than you think – and can take up to 8 hours to wear off. Cut out caffeine at least 4 to 6 hours before bedtime, or drink decaffeinated coffee instead. Time your exerciseResearch shows regular exercise promotes good quality sleep - but the timing counts too. If you are the type of person who becomes more energised and alert after exercise, try not to exercise in the evening. Gentle exercises like yoga or tai chi are fine just before sleep and may be the perfect, sleep-inducing nightcap. Night eating dos and don'tsTry not to go to bed hungry, but eating a heavy meal late in the day puts pressure on your digestive system and may keep you up. Combining carbohydrate-rich foods like bread and crackers with milk, may fit the bill for a late snack -  as it increases the level of tryptophan in the blood.
So, choosing an alcoholic drink before bedtime may make you more likely to wake up during the night.Better choices include warm milk or chamomile tea for your  evening beverage. Easing off fluids earlier can keep you from having to get up to go to the toilet during the night. The shock of a bright bathroom light and a cold floor can also put off sleep for even longer. Dial down light and noiseAbout 2 to 3 hours before bed, start dimming lights and dialing down loud noise. At the same time, banish the cares of the day by setting aside work, stress, disagreements or complicated decisions.
This down-time, along with lowering the lights, signals your brain to produce melatonin, the hormone that brings on sleep.

Stub out the cigaretteHaving a smoke before bed may feel relaxing, but you are actually introducing a stimulant into your bloodstream. It should be avoided, particularly near bedtime and if you wake up in the middle of the night. When planning to quit, start by scaling down the number of cigarettes you smoke in the 4 hours before bedtime.
Wind down your dayDevelop your own pre-sleep ritual to mark the end of the day and welcome the soothing bedtime hours.
Listing the stresses of the day, along with a plan to deal with them, may act as a kind of  "closure". Combining this with a period of relaxation, perhaps by reading something light, meditating, aromatherapy, light stretching or taking a hot bath can also help you get better sleep.Even a 10 minute pre-sleep ritual can help you focus on sleep if you are busy.
Be selective about sleeping pillsChemical help to get through the night may be tempting when you’re exhausted and stressed out. However, bear in mind, sleeping pills can be addictive and can have troubling side effects. They are not treating the cause of your sleeplessness and are, at best, a short term solution. Talk to your GP about alternatives to medication, such as lifestyle and behaviour changes, like diet and exercise. When insomnia won’t go awayIf tips on how to sleep well are just not cutting it, and your sleeplessness lasts for at least a month, it's time to find out what is going on. Insomnia can be a symptom of an underlying problem such as depression, asthma, arthritis and some medications. He or she may carry out a physical examination and ask about your medical and sleep history.

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