.

1. Try to go to bed at the same time each night. The body’s internal clock is most effective at triggering sleep hormone melatonin when there is a regular sleep routine.

2. Avoid caffeine for at least four hours before going to bed, including soft drinks, energy drinks and chocolate. The stimulant can make it harder to get to sleep and stay asleep. Cigarettes have the same affect. Alcohol also disrupts sleep and should be avoided for at least four hours before bedtime.

3. Dim devices screens in the evening and try to put a curfew on use – the longer the better. The blue light from smartphones, tablets, computers and television can reduce melatonin production. Set aside an hour before bedtime to wind down. Listen to music, read a book, or jot down thoughts about the day gone by and the day ahead to help shut down the mind for the night.

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