Build up good habits
Routine
Give your body the chance to build up a routine by going to bed at more or less the same time each night (unless you are working on 'Retraining your sleeping' - see later). Get up at more or less the same time. Try to avoid long lies. Build up a routine at night time that tells your body you are getting ready to sleep. Think of the routines you use for children going to bed - bath, pyjamas, story, etc. Adapt this to suit you. This lets you wind down after a long day.
Relax before bed
Try to slow down in the hour before going to bed. Have a hot bath an hour or two before bed, listen to music, read a book. If you are on a back-shift or are studying for exams, don't go straight to bed from your work. Give yourself time to switch off.
Your partner
If your partner snores or is restless, ask if he or she could move to another room or the sofa until you start to sleep better. He or she must move - not you - as you must learn to sleep well in your own bed.
