The things you do during the daytime will influence the way you sleep at night.

• Get outside and see the daylight
  
  The natural daylight regulates your production of melatonin, which is important for your sleep. So get out of the house or office and see the daylight!
  
  
• Drink water in the morning and during the day
  
  A large glass of water before you go to sleep will tend to wake you up in order to go to the bathroom in the middle of the night. Ensure you drink enough during the day and early evening so that you don’t go to bed feeling thirsty.
  
  
• Exercise during the day can improve your sleep at night
  
  Sports and exercise will help you fall asleep and improve the quality of your sleep. But do your exercise in the afternoon or the early evening in order to get the benefits at night. Exercise which increases your pulse rate just before bedtime will stimulate your body and mind and wake you up.
  
  
• Make your bedroom a place of relaxation
  
  Ensure that your bedroom is quiet, calm and dark. Keep the temperature around 18°C and air the room well before bedtime. Also keep television and other electronics away from the bedroom when you wish to sleep, as they will stimulate your mind and keep you awake. Read more about how to design your bedroom.
  
  
• Think of what you drink
  
  Drink herb tea, water or milk after 6pm. Remember that the caffeine in coffee, cola and tea will act as a stimulant and keep you awake. Although alcohol may help you fall asleep, it is unlikely to give you a good night’s sleep, as alcohol inhibits the deep sleep that your body and mind need for you to feel fully revived the next morning.