Top 10 tips to beat insomnia

ITV's Tonight programme investigates the importance of sleep. If you suffer from insomnia, here are some top tips for a good night's sleep from NHS Choices.

1. Keep regular sleep hours

Going to bed and getting up at roughly the same time every day will get your mind and body into a routine.

2. Create a restful sleeping environment

Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that the environment helps you to fall (and stay) asleep.

3. Make sure your bed is comfortable

A mattress that's not too soft or too hard, or a bed that's too small or old will should help you sleep better.

4. Exercise regularly

Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up over the day. But vigorous exercise, such as running or the gym too close to bedtime can keep you awake.

5. Cut down on caffeine

Cut down on tea, coffee or energy drinks especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.

6. Don't over-indulge

Too much food or alcohol, especially late at night can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.

7. Don't smoke

Nicotine is a stimulant. Smokers take longer to fall asleep and wake up more frequently.

8. Try to relax before going to bed

Have a warm bath, listen to quiet music or do some gentle yoga to relax the mind and body.

9. Write away your worries

If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day.

10. If you can't sleep, get up

If you can't sleep, don't lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.