It can be extremely distressing not being able to sleep. Fortunately, there are a number of things that you can do to try and improve your sleep.

Get into a routine with your sleep times. Get up at the same time each morning, even if you have not had a good night's sleep. Don't sleep during the day, and don't go to bed early to try and get more sleep - you are likely just to lie in bed thinking over problems. Go to bed in the evening when you are tired.

Take some physical exercise during the day. This helps to make your body more tired in the evening and makes it easier to get to sleep.

Avoid drinking caffeine late in the evening. Drink herbal teas or milky drinks in the evening. Herbal teas don't contain caffeine and milky drinks have been shown to be as good as sleeping tablets for many people. However, be aware that chocolate or cocoa milk drinks often contain caffeine.

Avoid heavy meals two hours before bedtime. It can be extremely difficult to get off to sleep with a full stomach.Avoid alcohol in the evening.

You should associate your room with sleep: avoid having a TV or radio in your bedroom.

Use aromatic oils in the bath or on your pillow, such as lavender, which can help relaxation. Use relaxation techniques, which you can learn from books or audiotapes. Reading in bed helps some people, but it can prevent others from getting off to sleep. If you do read in bed, only read lighthearted books or magazines.

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