text: Get plenty of fresh air and exercise during the day, if you're not physically tired it's much harder to sleep.\nHave a routine, go to bed and get up at the same time each night and morning.\nCut out caffeinated drinks after 6 p.m. Save stimulating activities for earlier on in the day. To feel sleepy you need to wind down so as the evening draws on have a warm bath, afterwards change into night clothes and maybe have a small snack and drink if you need one.\nMake sure your bedroom is comfortably warm and dark. Don't watch T.V. in bed and make sure there is no clutter on the bed.\nReally important - don't drink (alcohol) or smoke in excess before you go to bed. If you do when it wears off you'll wake up and find it really hard to go back to sleep.\nDon't worry too much. If you're fretting about something that can be sorted get up and do it. If you can't, then forget about it til tomorrow.\nIf you use chamomile tea instead of tea/coffee you will feel the difference (more relaxed)