1 )Food for thought

Going to bed too full or too hungry can cause wakefulness. Eating a big meal right before bedtime can make it difficult to drift off as the body’s digestion of the food interferes with
sleep. In turn, hunger can also cause wakefulness, so a light snack before bed could help to keep you asleep for longer.

2) Avoid stimulants

Caffeine, nicotine and alcohol all have a stimulating effect on the nervous system, so too much will keep you awake and make it harder to stay asleep even if you manage to drop off. Try switching to decaffeinated coffee or tea. You may get a caffeine withdrawal headache for the first few days, but your body will gradually accept the change.

If you smoke, cut down during the evening and don’t smoke if you wake in the night.
A glass or two of alcohol may help you get to sleep at the beginning of the night, but as the alcohol is absorbed into the body, mild withdrawal symptoms occur. This will either
wake you or put you in a lighter form of sleep. So avoid alcohol four hours before bedtime.

3) The heat sweet spot

Being too hot causes restless body movements, more night- time awakenings and less dreaming sleep. If you are too cold, this can also make it hard to sleep and cause unpleasant dreams. The ideal room temperature is around 18C. If the room is stuffy, open the window before bedtime.



4) keep it dark

Your bedroom should be almost completely dark when the light is out. If not, get thicker curtains or blinds or place a blanket over your curtains at night. If you need some light, leave the door ajar or use a night light.


5) Keep it calm

Try to avoid exciting or emotionally upsetting activities too close to bedtime as they fire up the awake system, can induce muscle tension and prepare the body for action. If
your brain is racing, get up, leave the bedroom and try writing down anything on your mind.

6) Take the painkillers

Some patients report that medications used for pain have a sedative effect but this doesn’t necessarily aid good sleep. However, better pain management means better sleep which means better pain management, leading to even better sleep!

Credit - apaininthemind.co.uk