In his book, Why We Sleep, Matthew Walker suggested the following tips for getting a good night’s sleep:

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• Stick to a sleep schedule

• Exercise, but ideally not later than 2-3 hours before bedtime

• Avoid caffeine/nicotine, or cut down

• Don’t have alcoholic drinks before bedtime

• Try not to have large meals and beverages late at night

• If possible avoid medicines that disrupt or delay sleep

• Don’t take naps after 3pm

• Relax before bed but NOT by checking email; listening to music or reading is preferable

• Take a hot bath; it helps you slow down and feel sleepy

• Have a dark, cool, gadget-free bedroom

• Have the right sunlight exposure; get outside for at least 30 minutes a day

• If you can’t sleep don’t lie in bed awake; get up and do something