Sleeping pills – drawbacks include daytime sleepiness, failure to address the underlying causes of sleeping problems, and the ‘rebound’ effect – after a stint of using sleeping pills, falling asleep without them tends to be even harder. Other drawbacks include waking frequently to go to the toilet (for further information see the Caffeine, Food, Alcohol, Smoking and Sleep fact sheet ). Drinking before bed may help you doze off but, since alcohol disturbs the rhythm of sleep patterns, you won’t feel refreshed in the morning. Alcohol – alcohol is a depressant drug, which means it slows the workings of the nervous system. 
Ideally, cigarettes should be avoided altogether, and certainly in the 2-hours before you go to bed (for further information see the Sleep Health Foundation fact sheet about Caffeine, Food, Alcohol, Smoking and Sleep ). The side effects, including accelerated heart rate and increased blood pressure, are likely to keep you awake for longer.
Cigarettes – many smokers claim that cigarettes help them relax, yet nicotine is a stimulant. Some people resort to medications or ‘social drugs’ in the mistaken belief that sleep will be more likely. Invest in a mattress and pillow that is comfortable and provides you with the correct level of support. If you treat your bed like a second lounge room – for watching television or talking to friends on the phone, for example – your mind will associate your bedroom with activity. Use your bedroom only for sleeping and intimacy. If you can’t control noise (such as barking dogs or loud neighbours), buy a pair of earplugs. An eye mask may be helpful if you are a shift worker and need to sleep during the day. For most people this is between 17 to 19☌. Make sure the room is at the right temperature. Good sleep is more likely if your bedroom feels restful and comfortable. Exposure to light during early waking hours helps to set your body clock. You will only reinforce bad habits such as lying awake. Don’t go to bed if you don’t feel tired. Go to bed when your body tells you it’s ready. Soon this strict routine will help to ‘set’ and maintain the timing of your body clock and you’ll find yourself getting sleepy at about the same time every night. Get up at the same time every day, even on weekends. Getting a good sleep means working with your body clock, not against it. Most bodily processes (such as body temperature and the secretion of certain hormones like melatonin) are synchronised to this 24-hour physiological clock (see the Sleep Health Foundation fact sheet about the Body Clock for more information). The body’s alternating sleep-wake cycle is partly controlled by an internal ‘clock’ within the brain. 
In many cases, you can improve your sleep quality by making a few adjustments to lifestyle and attitude. Some sleeping problems are often caused by bad sleep habits reinforced over years or even decades. ‘Sleep hygiene’ refers to healthy habits, behaviours and environmental factors that can be adjusted to help you have a good night’s sleep.
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