The well-being of sleep
• Go to bed every night and get up every morning at the same time, also at the weekend, irrespective of how much you slept the night before.
• If you wake up before the alarm goes off, get up and start your day.
• Go to bed only when you are sleepy.
• If you can’t sleep, it’s better not to stay in bed but get up, leave the bedroom and do something relaxing such as read a book, watch television or have a warm bath.
• Try to relax as much as possible before going to bed, having a warm bath for example (but not a shower, which has a stimulating effect), or have a soothing drink such as warm milk or a herbal tea (the old standby chamomile is always good).
• If you are hungry at bedtime, eat something light and easily digested.
• Sleep in a comfortable bed, in a bedroom that is as quiet as possible and at a room temperature that is neither too hot or too cold.
• Eat at regular times, avoiding heavy meals near bedtime and giving preference to foods rich in carbohydrates.
• Take regular exercise during the day, especially in the afternoon.