General advice for better sleep 

Keep regular sleep times

Go to bed and get up at the same time every day, even at weekends, if you have trouble sleeping. The aim is for the body to get used to sleeping at that time.

Unwind before you go to bed

There are different ways to unwind before you go to bed, try different things to find out what helps. A hot shower, listening to music or reading a book may feel calming. 

Go outdoors for a while when it’s light

Switching between light and darkness is important for your biological clock. To stay alert during the day, you can take a walk when it’s light outside and turn on the lights in winter. Dim the lights in the evening. It’s a good idea to refrain from using your phone, tablet, computer and other screens at least an hour before bedtime, as the light from these affects your sleep.

Control your intake of coffee, alcohol and nicotine 

Falling asleep, deep sleep, and how long you sleep are affected by caffeine. How long caffeine stays in the body varies from person to person. Try to find out how late you can drink coffee or caffeine without disturbing your sleep. Alcohol can have a relaxing effect that can make you fall asleep more easily, but sleep becomes more shallow and you usually wake up earlier. Smoking and snus also negatively affect sleep.

Move during the day

Activity and movement often contribute to better sleep. When you move, stress hormones released during the day are removed and the body relaxes afterwards. An easy exercise session or a walk does you good. However, you shouldn’t be too physically active within three hours before bedtime. It may take a while for your body to unwind.

Don’t sleep during the day

Even if you have trouble sleeping at night, avoid sleeping during the day. If you sleep during the day, your night’s sleep may get worse. It’s important to try to be active during the day even if you feel tired. To get more energy during the day, you can try relaxation exercises or a walk. 

Now you have read the general advice and it’s time to think about why you have trouble sleeping:

• What could be the reason your sleep problems began?
• What helps keep the problems going? 
• What can you do to make a change that can help you sleep better?

Make a note of the answers you come up with. See if you can get ideas for change based on the sleep advice. You can proceed to step 2 as soon as you have answered the questions above.