Many of the things that people do in the few hours before they go to bed can interfere with a good night’s sleep. If you are having trouble with sleep, the following can help:  

1. Establish a sleep routine. Get up at the same time every morning and go to bed at the same time every evening. This helps to keep your body clock regular. Do this regardless of how much sleep you have had.
2. Have a 'wind down' time the hour before going to bed rather than rushing about.
3. A warm bath before bed can be helpful as it helps you to relax and get your body at a good temperature for sleep.
4. Vigorous physical exercise (apart from sex) just before going to be isn't helpful as it raises the body temperature too much.]
5. So carry out your exercises earlier in the day.
6. Alcohol, caffiene, and nicotiune are all stimulants and can disrupt your sleep. Cut out smoking in th evening and if possible consider stopping. Avoid tea, coffee, ecxcessive alocohol and drinks which contain caffeine and chocolate.
7. Avoid eating large meals up to 3 hours before bedtime. Digestion raises the body temperative which is not conducive to sleep.
8. Use your relaxation skills (see Relaxation section).
9. Do you find taking medication for pain before going to bed helpful? If so, do this at the same time every night and not according to your pain levels that day.