Avoid caffeine and alcohol for four hours before bed. This includes coffee, tea, and some energy and soft drinks. Caffeine affects us all differently, some experts say to avoid caffeine after noon, and some say to cut it out altogether, so try different approaches to see what works for you.
Avoid big evening meals. It's been shown that it's harder to get to sleep when your stomach's too full.
Only go to bed when you’re feeling sleepy. Feeling sleepy is different to feeling tired, and is a good indicator that you'll fall asleep if you go to bed. Signs to look out for include: itchy eyes, yawning, 'nodding off', and a lack of energy. Going to bed when you haven't experienced any of these signs makes it less likely you'll fall asleep quickly.
Resist your phone, laptop or tablet. Try not to use these before you go to bed. The bright light makes it harder for your brain to know it’s time to sleep. But if you do use a digital device before bed, try using an app to change the tint of the screen.
Don't take over-the-counter sleeping tablets. They’re unlikely to be effective, and they won't help with the underlying cause of your sleep problem. But if you do want to try them, ask your pharmacist or GP for advice.