· Get more sun/daylight exposure, sit in the sun early in the day. This stimulates melatonin production which helps to regulate sleep hormones and sleep cycles.
· Get less artificial light exposure at night. Artificial light can stimulate the body to think it is daytime and to release hormones that interfere with sleep.
· Do two half hour sessions of gentle exercise, one in the morning, one in the evening. This helps to reduce stress hormones in the body.
· Meditate or use relaxation music for 30 minutes during the day.
· No sugar, caffeine or stimulants after midday.
· Watch your “stressors”. If something is worrying you or stressing you out during the day, try to find an outlet for that before going to bed, otherwise it will play on your mind all night. Writing it down or discussing it can help.
· Go to bed and get up at the same time each day.
· Make your bedroom like a cave – it should be warm, cosy and dark. Don’t watch television or use a computer in the bedroom.
· Keep the room cool and bedding to a minimum. We don’t recommend being cold at night, but being too warm will affect your sleep. If you’re finding you’re constantly having a disrupted sleep with strange dreams or nightmares and getting sweaty, you may be too hot. Try using layers of bedding rather than just one doona so that you can take away and add layers as the temperature changes during the night.