Sleep is something we take for granted and yet we spend almost a third of our lives asleep. We hardly ever think about it unless we can't get to sleep. Sleep is very beneficial, and without it our mental and physical capabilities are reduced. We use sleep to rest and to help our brain file away all the information and experiences we have accumulated over the past day.

During the evening

• Worry brought on by bad news or an unpleasant experience received during the day or a difficult task to cope with in the future can cause stress. This is not particularly helpful in dealing with the here and now and can upset sleep patterns leading to more stress. Try to break up this cycle by not dwelling on past events and concentrate on tasks that need to be accomplished now rather than problems that might (or might not!) arise some time in the future.
• Put the day to rest. Think it through. Tie up "loose ends" in your mind and plan ahead rather than worry about the future. A notebook may help.
• Take some light exercise early in the evening or afternoon. Avoid vigorous activity just before bedtime. Generally try to keep yourself fit.
• Wind down during the course of the evening. Do not do anything that is mentally demanding within 90 minutes of bedtime.
• Do not sleep or doze in the armchair. Keep your sleep for bedtime.
• Do not drink too much coffee or tea. The caffeine from these can persist for a long time and restricting these drinks after lunch can help. Soft drinks containing caffeine should also be avoided.
• Do not drink alcohol to aid your sleep-it usually upsets sleep. You also have to get up to pee!
• Make sure your bed and bedroom are comfortable. On average, beds are not recommended to last for more than 10 years so it may be worthwhile getting a new bed. Be sure to try several before buying and do not choose by colour or price. Make sure the room temperature is not too cold and not too warm.
• If necessary sound proof the bedroom.

At bedtime

• Go to bed when you are "sleepy tired" and not before.
• Do not read or watch TV in bed. Keep these activities for another room. Reading or watching something stimulating just before bedtime is not a good idea.
• Set the alarm for the same time every day, seven days a week, at least until your sleep pattern settles down. You can develop a healthy sleep routine by keeping to set times for waking and sleeping.
• Put the light out when you get into bed.
• Let yourself relax and tell yourself that "sleep will come when it's ready". Enjoy relaxing even if you don't at first fall asleep.
• Do not try to fall asleep. Sleep is not something you can switch on deliberately but if you try to switch it on you can switch it off!

If you have problems getting to sleep

• Remember that sleep problems are quite common and they are not as damaging as you might think. Try not to get upset or frustrated.
• If you are awake in bed for more than 20 minutes then get up and go into another room.
• Do something relaxing for a while and don't worry about tomorrow. People usually cope quite well even after a sleepless night.
• Go back to bed when you feel "sleepy tired".
• Remember the tips from the section above and use them again.
• A good sleep pattern may take a number of weeks to establish. Be confident that you will achieve this in the end.