Do:

• Keep a regular routine
• Get regular exposure to outdoor light during the day
• Keep the bedroom comfortable
• Only use bedroom for sleep and intimacy
• Allow wind-down time before bed
• Relaxation techniques
• Engaging in you valued activity as best you can during the day
• If you can’t sleep within 20-30mins, read or another calm activity

Don't:

• Exercise before bed
• Engage in stimulating activity before bed
• Use blue light devices before bed
• Smoke before bed
• Consume caffeine in the evening
• Use alcohol to help sleep
• Go to bed too hungry or full
• Try and force sleep