Things that affecting your sleep:

Things that are known to make sleep worse

Napping during the day
Watching television in bed
Using a device with a bright screen in the hour before bedtime (e.g. a smartphone, a laptop)
Consuming drinks containing caffeine (includes tea, coffee, cola, energy drinks, hot chocolate) (try to avoid caffeine after 6pm)
Drinking alcohol (alcohol typically leads to interrupted sleep)
Eating a heavy meal less than 3 hours before bedtime
Staying in bed even if you can’t fall asleep (it’s better to get up and do something relaxing, then try again later)

Regular exercise
- How many times a week? (it is recommended to do at least 3 x 30 minutes per week)
- What time of the day? (it is best not to exercise in the 3-4 hours before bedtime)
Setting aside some ‘worry time’ each day to write down any issues that are bothering or concerning you, then deciding to leave those worries behind until tomorrow (make sure to do this at least one hour before bedtime)
Relaxation exercises (e.g. relaxed breathing exercises, progressive muscle relaxation)
Having a relaxing bedtime routine (e.g. taking a bath or a shower, reading a comforting book)
Setting the conditions for sleep
Make sure the bedroom is completely dark (blackout curtains are cheap and effective)
Make sure the mattress and pillows are comfortable (make bed an attractive place to be!)
Make sure the bedroom is the right temperature