![](https://www.sleepvitality.co.uk/wp-content/uploads/2020/12/caffeine-01-01.png)
Avoid caffeine after 3 pm (including caffeine in fizzy drinks, Lucozade etc).
![](https://www.sleepvitality.co.uk/wp-content/uploads/2020/12/exercise-01.png)
Avoid heavy meals and strenuous exercise within two hours of bedtime.
![](https://www.sleepvitality.co.uk/wp-content/uploads/2020/12/alcohol-01.png)
Alcohol intake results in worsening sleep apnoea and rebound hyper-alertness in the middle of the night when the effect wears off. Limit intake as much as possible.
![](https://www.sleepvitality.co.uk/wp-content/uploads/2020/12/no-smoking-01-01.png)
Avoid smoking 2 hours before bedtime.
![](https://www.sleepvitality.co.uk/wp-content/uploads/2020/12/electronic-device-01.png)
Avoid using electronic devices in bed (TV, Kindle, laptop, phone etc).
![](https://www.sleepvitality.co.uk/wp-content/uploads/2020/12/temperature-01-01.png)
Keep the bedroom dark (with black out curtains, if necessary) and at the optimum temperature (check heaters are not on maximum, no cold drafts from open windows etc)