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Updated 01 May 2003, 16.08 
Advice for when you can't sleep:
- Try to go to bed and get up at the same time every day.
- Don't stay in bed because you've had a bad night's sleep. Get up so that you don't disturb your internal clock.
- If you wake at night, relax in bed for a while. If that doesn't work, get up and try some quiet activity until you are sleepy again.
- Chocolate, coffee, tea and soft drinks that have caffeine in them may keep you awake. Your body needs four to five hours to halve the amount of caffeine in your blood.
- Give yourself some time to write down worries or concerns about what you will do the next day.
- Don't eat too much just before bedtime.
- Regular exercise during the day will help you sleep.
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