Why not try stretching your muscles with yoga, or calming your mind with meditation? There are numerous classes, apps, and books that can help you research both. Experiment and see what works for you.
If you can’t fall asleep after half an hour, get up and do something else instead – try something relaxing like reading or listening to music. Only go back to bed when you feel tired. Similarly, if you find you’re dozing off on the sofa too early in the evening, get up and do a few jobs so that you save your snoozing for bedtime.
Create a calm sleeping environment by turning your bedroom into a dark, quiet, clean and comfortable haven. A good temperature is between 18C and 24C. You may need to consider black-out curtains, eye shades or ear plugs as well to create the right sleeping environment for you.
Don’t have a heavy or spicy meal just before going to bed, as your body needs time to digest the food before sleep. Don’t go to bed hungry either: a light snack before bedtime is ideal. In fact limit all stimulants before bedtime, alcohol, caffeine and electronic devices can aid in disturbing your rest. Find the balance that works for you.
Try to develop a relaxing night-time routine that prepares your body and mind for sleep. It could be taking a hot bath, reading a book, listening to calming music or having a milky drink. Also, reduce the impact of bright light emitting objects such as phones, tablets and TVs.