Table 3.

Individual actions to achieve better sleep. Actions that can be undertaken during the day, before going to bed, in the bedroom (sleeping space) and in bed to help improve sleep. Such approaches, either alone or in parallel with clinically directed cognitive behavioural therapy for insomnia (CBTi), can lead to a marked improvement in sleep.

during the day	before bed	the bedroom	in bed
for most individuals, get as much natural morning light as possible; the timed use of light boxes can also help regulate sleep	reduce light levels approximately 30 min before bedtime	not too warm (18–22°C)	try to keep a routine—go to bed and get up at the same time each day
if you nap ensure it is no longer than 20 min and not within 6 h of bedtime	stop using electronic devices approximately 30 min before bedtime	keep it quiet, or use ‘white noise’ or a relaxing sound such as the sea	ensure the bed is large enough with a good mattress and pillows
exercise—but not too close to bedtime	ideally avoid prescription sedatives	keep it dark; use black-out curtains	keep bedside lights low
concentrate food intake to the first and middle parts of the day	do not use alcohol, antihistamines or other peoples' sedatives	remove TV, computers/tablets, smartphones	consider using relaxing oils (e.g. lavender)
avoid excessive consumption of caffeine-rich drinks especially in the afternoon	avoid the discussion or consideration of stressful topics immediately before bed	do not ‘clock watch’—consider removing an illuminated clock	ear plugs—if your partner snores; ensure snoring is not due to sleep apnoea
make time to step back from stressful situations—do not let stress accumulate	adopt behaviours that relax you, listening to music, reading, mindfulness or a relaxing bath can be useful	do not obsess about sleep apps	if you wake stay calm: consider leaving the bed, keep the lights low and find a relaxing activity, then return
above all—define what works best for you and stick to your routine