• Establish a regular bedtime routine and regular sleep-wake schedule (Both deep sleep time and growth hormone release can be maximized by following a consistent bedtime routine)

• Best quality of sleep is achieved between 10pm and 6am. Every ½ hour sleep before midnight is comparable to 2 hours of sleep after midnight. It is not how late you go to bed rather how early that affects the quality of sleep

• Avoid daytime naps of greater than one hour and naps late in the afternoon as this can adversely affect dream sleep at night

• Avoid drinking caffeinated drinks (coffee, tea, soft drink etc.) after 12pm

• Avoid exercising too late at night (3-4 hours before bed time). Best time to exercise is early in the morning

• If your partner snores, move to another room

• Create a sleep promoting environment that is quiet, dark, cool (19-20 C), and comfortable

• Avoid watching TV before bed

• Avoid having any mobile phones and electrical appliances within one meter of your bed

• Eat light meals at night. Your body needs to use its energy to rejuvenate itself rather than spend the night digesting the food you have eaten the night before

Sleep Tip For People Who Smoke:

• Do not smoke 2 hours before bed

Bonus Sleeping Tip:

• Reduce or Avoid Tyramine containing foods in the evening. Tyramine is an indirect acting catcholaminergic amine found in the bananas, pizza, chocolate, pickled salami's, liver, caviar, beans, avocado, fermented dairy products (yoghurt, sauerkraut ), cheese, yeast extracts - including beer, wine, MSG, sour cream and fermented soy bean products. Tyramine containing foods have shown to delay the onset of sleep.