Create healthy sleep routines

Try to:

• Stick to a sleeping schedule. This means getting up at a same time in the morning no matter what time you went to sleep the night before.
• Short naps of 20 to 30 minutes can help to improve mood, focus and performance. But remember that a nap cannot make up for a lack of night-time sleep.
• Drink a glass of warm milk or chamomile tea to help you feel drowsy before bed – just make sure to avoid caffeinated drinks like coffee and cola.

Avoid:

• Napping too late in the day. It might affect your night-time sleeping patterns and make it difficult to fall asleep at your regular bedtime.
• Eating one to two hours before bedtime. In the evening, completely avoid stimulating food and drink, like dark chocolate, coffee, tea or soda.
• Drinking alcohol before bedtime.
• Smoking before bedtime.