10 Tips for how to IMPROVE SLEEP:

1. Get up at the same time each day.
2. Avoid substances like caffeine, nicotine and alcohol one hour before bedtime.
3. Avoid too long daytime naps.
4. Exercise regularly but not just before bedtime.
5. Do not eat, talk on the phone or watch TV while you're in bed.
6. Take a comfortable hot 20 minutes body temperature raising bath soak near bedtime.
7. Eat regular times during the day and avoid large meals 2 hours before bedtime.
8. Practise evening relaxation routines (Calming music, breathing)
9. Avoid  heavy blankets and duvet inners that obstruct you movement, while sleeping.
10. Make the bedroom comfortable, dark and quiet.