5 expert-tips for good sleep

1. At least during the week, try to be as disciplined as possible in keeping a record of the times you go to bed and get up; cease any strenuous activity around 2 hours before going to bed, and try to get between 7 and 8 hours of sleep.
2. If you snore, your breathing stops, you have restless legs in the evening, are exhausted, tense, or irritated during the day, then visit a sleep centre or sleep clinic, or see your GP. Send your partner if he/she has these problems.
3. The rule of three: If you are awake more than three times a week for three hours per night, and it lasts for more than three weeks, go to your GP or visit a sleep centre or sleep clinic.
4. Make sure you get enough bright light and fresh air in the morning, sufficient exercise during the day, and enough darkness in the evening and at night.
5. Create a low-stress, cosy, snug sleep environment that makes you feel safe. Make sure you have a good bed, a good mattress, good pillows and good bedding.

Source: Schlafen für Aufgeweckte, Dr. med. Michael Feld, 3. Auflage 2015