| 8.9°C Dublin

How to get a good night's sleep

Speak to your GP about any physical or mental problems that may be affecting your sleep.

Don't eat a large meal before going to bed.

Drink less tea and coffee and eat less chocolate and other sugary foods late in the day.

Exercise regularly, earlier in the day.

Don't nap during the day - go for a walk instead.

Don't watch TV, play computer games or eat in the bedroom.

Tackle sources of light and noise in the bedroom, and use an eye mask or earplugs if necessary.

Make sure the room temperature is correct.

Keep a sleep diary (downloadable from the Mental Health Foundation's sleep website: www.howdidyousleep.org).

Use relaxation techniques (a free audio guide to progressive relaxation is on the MHF's sleep website).

If you can't sleep, get up, have a warm milky drink, and go back to bed when you feel sleepier.

For information on getting good sleep, visit www.howdidyousleep.org. Overcoming Insomnia and Sleep Problems by Professor Colin Espie is published by Constable & Robinson, priced €11.51. Available now

@Press Association

Press Association