Understand your night-time pain

Sometimes just changing your sleep position can help alleviate pain. What you can do about it:

• If you suffer from back, neck or shoulder pain, try sleeping on your side with a pillow between your knees

Take care of your body clock

Restful night’s sleep centers on consistency that helps your body clock predict your sleep patterns so you can fall asleep, stay asleep and wake up refreshed. What you can do about it:

• Sleep for the right amount of time each night - between 7 and 9 hours
• Keep your body clock, or circadian rhythm, regulated by going to bed and waking up at the same time every day
• Don’t stress too much if your sleep timing is off occasionally - just get back on track as soon as you can

Work on bedtime habits

Try to stick to a consistent sleep schedule. It's better also to avoid some of the common foods and activities which may not be beneficial in the hours leading up to bedtime. What to avoid:

1) Naps - taking them during the day or for too long might interfere with your ability to fall and stay asleep at night

2) Caffeine - for afternoon choose decaf coffee, because caffeine stays in your body for a long time

3) Alcohol - it can disrupt your sleep and, over time, lead to insomnia by interfering with your body clock

4) Big meals - eating too much just before bed can make the sleep difficult and uncomfortable. If you’re hungry, opt for a light snack instead.

Calm down before bedtime

Try to minimize overstimulation of the brain or the body right before bed. Instead focus on relaxation methods. What you can do about it:

1) If possible, get your work and domestic responsibilities done earlier in the day

2) Quit things like TV and electronic games, and stressful activities like working or paying bills, about an hour before bed

3) Relax your body - try deep breathing exercises, meditation, low-impact yoga positions or take a bath before bed

4) Look after your bedroom - right pillow and mattress, comfortable sheets, cool temperatures, and a dark room