Sleep Tactics:

Like dealing with jet lag, fixing sleep problems requires strong will power; It is hard to stay awake or get out of bed, and easy to give in to sleep at inappropriate times.

Here are some tactics trawled from the internet :-

  1. What is your target amount of sleep to ensure your long term well-being?
  2. Try to keep to this regular bed time, and regular getting up time – to give your body a rhythm.

  3. Stop working at least an hour before your bed time – preferably at a point when you feel a sense of accomplishment – but don’t keep going ‘just a little longer’ to finish the whole job. (Remember we make more mistakes when we are tired – viz. Challenger Shuttle disaster).

  4. Don’t start something that will run beyond your target bed time. (eg don’t start a 2 hour film at 10pm, or start a piece of ‘homework’ that will take you beyond your bedtime.)

  5. Don’t start playing open-ended, time-oblivious, or addictive games before bed.

  6. Avoid blue light screens before bed – set automatic colour shift on your phone/iPad/Laptop. Windows 10 , Apple , Android

  7. Set a do not disturb schedule on your phone eg 10.30 til 6am.

  8. In daytime, go out into bright daylight. It produces melatonin that reinforces your body clock.

  9. Take exercise. If you can’t get to the gym, put on your trainers and run – or even walk.

  10. Avoid caffeine, especially after midday, if you are sensitive to it.

  11. Try sleep-improving foods;

  12. Have a warm bath an hour before bed – to trigger a falling body temperature.

  13. Read books to make you drowsy; they have chapters that make good stopping points.
  14. Don’t take your phone into the bedroom, so you can’t check it while in bed.


  15. Put a pen and paper by your bed so you can write down and ‘park’ any concerns for the night.

  16. Use a relaxation technique/ Mindfulness / CBT /meditation, to get to sleep.

  17. If you can’t sleep, don’t lie in bed being anxious about that. Get up and do something restful:- eg tidy up, read a book (not on a screen), do something constructive………

  18. Don’t worry if you have a few short nights of sleep: you know that you can cope, and that you will recover using the above strategies.

  19. US Army Technique to fall asleep in 2 minutes, claims 96% success rate after 6 weeks of practice.

  20. Read the BBC page http://www.bbc.co.uk/news/health-41666563,