Nicotine in cigarettes is a substance that activates the brain and interferes with sleep. Although many smokers have made it a habit of smoking a cigarette late at night (because it's so nicely "soothing"), you should try to refrain from cigarettes in the evening. This is equally true when you wake up at night.

There is no objection to a glass of beer or wine in the evening. But to abuse alcohol as a "sleeping pill" is dangerous and ineffective. Although alcohol can make you sleepy, it is disruptive to the normal sleep pattern. Alcohol affected sleep is shallow and not particularly restful. You wake up frequently during the night and develop a lighter sleep. This can lead to increased alcohol consumption and greater sleep problems.

Although you can sometimes alleviate light and sound disturbances, they should be avoided if possible. Such measures also include that if your partner snores heavily, you need separate bedrooms.

Good sleep is facilitated by a comfortable climate in your bedroom. There are large individual differences in what is perceived as pleasant. A temperature as low as 16 C (60 F) in the bedroom is considered favorable.

It may be useful to exert yourself physically, such as taking a walk in the evening. Exhausting mental activity, such as studies, does however not facilitate a good night's sleep.

Try to create a calm, relaxed and "cozy" atmosphere for the evening. Discussion of problems or worrying about the next day's problems can make it impossible to sleep.

It is clear, though, that cuddling and sex can have a sleep-favouring effect.

Even small children put a lot of emphasis on certain rituals, like reading a fairy tale. It can be quite useful to create similar private habits. One can read a book or listen to relaxing music. Many use a glass of milk with honey to help falling asleep.

Television is certainly the most widely used "sleeping pill". Action movies or controversial discussion programs may, however, prevent sleep.