1. Keep regular hours

Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you're most likely to feel sleepy.

2. Restful sleep environment

Your bedroom should be kept for rest and sleep. Keep it as quiet and dark as possible. It should be neither too hot nor too cold. Temperature, lighting and noise should be controlled so that the bedroom environment helps you to fall (and stay) asleep.

3. Make your bed comfortable

It is difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that is too small or old. If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often makes noise in the night.

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. Make sure that you don't do vigorous exercise too close to bedtime, however, as it may keep you awake.

5. Reduce caffeine intake

Cut down on stimulants such as caffeine in tea or coffee, especially in the evening. They interfere with the process of falling asleep, and they prevent deep sleep. The effects of caffeine can last a long time (up to 24 hours), so the chances of it affecting sleep are significant. Instead, have a warm, milky drink or herbal tea.​

6. Do not 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. Do not smoke

It is bad for sleep. Smokers take longer to fall asleep, they wake up more frequently, and they often have more disrupted sleep.

8. Relax before going to bed

Have a warm bath, listen to quiet music or do some gentle yoga to relax the mind and body. Your doctor may be able to recommend a helpful relaxation CD.

9. Write away your worries

Deal with worries or a heavy workload by making lists of things to be tackled the next day. If you tend to lie in bed thinking about tomorrow's tasks, set aside time before bedtime to review the day and make plans for the next day. The goal is to avoid doing these things when you're in bed, trying to sleep.​

10. Don't worry before bedtime

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 return to bed.

Sleeping aids are substances or devices that are designed to help people fall asleep and stay asleep. 

There are several types of sleeping aids, including:

1. Over-the-counter (OTC) sleep aids: These are non-prescription sleeping pills that can be purchased at a pharmacy or online. They typically contain antihistamines and are effective for short-term use. Some common OTC sleep aids include diphenhydramine (Benadryl) and doxylamine (Unisom).

2. Prescription sleeping pills: These are medications that are prescribed by a doctor for the treatment of insomnia. They include benzodiazepines, non-benzodiazepines, and melatonin receptor agonists. These medications can be effective for improving sleep, but they can also cause side effects and are not intended for long-term use.
   
   

3. Herbal remedies: Some people use natural remedies to help them sleep, such as valerian root, chamomile, and passionflower. These remedies are generally considered safe, but they can interact with other medications and have not been extensively studied.
   
   

4. Relaxation techniques: Relaxation techniques, such as deep breathing, progressive muscle relaxation, and visualisation, can help calm the mind and body and promote sleep.
   
   

5. Sleep-promoting devices: These are devices that are designed to help people fall asleep and stay asleep. Some examples include white noise machines, weighted blankets, and sleep masks.

It's important to talk to a doctor before starting any new sleep aid, especially if you have a medical condition or are taking other medications. 

Sleeping aids should not be used as a long-term solution for insomnia, but rather as a temporary measure while seeking other treatments, such as behavioural therapies or lifestyle changes.