| What is Good Basic Sleep Hygiene? Poor sleep habits are among the most common problems caused by modern living. We stay up too late and get up too early. We disrupt our sleep pattern with drugs, work & chemicals, and overstimulate ourselves with late-night activities such as television. Listed below are some tips to in an effort to encourage good sleep habits. Many of them are common sense, but it is surprising how many of us ignore their importance. Keep your bedroom quiet and try to maintain the room at an equal 'cool' temperature. Try & keep to a consistant bedtime as well as try to wake up at the same time everyday regardless of how sleepy you may feel. If you need to 'catnap' do so in the early part of the day & not late afternoon or evening.
 Avoid eating before bedtime & in particular large evening meals. Exercise regularly and  moderately ........but not late at night. Reduce alcohol intake.  At least 4-5 hours before retiring
 Go to bed when sleepy.
The bedroom should be used only for sleep and sex. Get out of bed if not sleepy.... don't do anything strenuous remember you are trying to relax! Nicotine is a stimulant, so avoid if having trouble sleeping. Avoid taking sleeping tablets  Do your 'thinking' outside the bedroom.
 Try to unwind before retiring.
Consider learning a meditation or relaxation technique.
Are you comfortable with your bed or bedding? If not sort the problem! Don't sleep with the TV on.  f possible try not watch TV an hour before sleeping
Avoid foods containing tyramine, especially close to bedtime. It can over stimulate the brain. The main culprits are:- bacon, cheese, chocolate, potatoes, sausage, sugar, tomatoes & wine. Change your sleep habits do the epworth sleep test, follow these rules for a few weeks and retest yourself EPWORTH SCALE | 
