Sleep hygiene is the term given to best practice when it comes to preparing for sleep. These routines can be suggested to drivers, and will benefit everyone, regardless of whether they have a sleep disorder.  

• Avoid using screens for at least an hour before bed. 

• Do not eat a heavy meal or exercise less than two hours before sleeping. 

• A light snack of high-fibre toast and a milky drink immediately before bed, or if you can't sleep, may help. Carbs and the tryptophan in milk both promote serotonin release which is sedative. 

• Relaxing for an hour before bed or having a warm bath can help. 

• Prepare your space. Clear out distractions, like TVs, bright lights, pets or work items. Make your room dark and as warm or ventilated as you find comfortable. Get a comfortable mattress and pillow. Use black out blinds, eye masks and ear plugs as necessary. 

• As far as possible stick to the same times for going to sleep and waking, ideally in line with our circadian rhythms. This can be hard for shift workers. 

• If you have specific worries or anxieties which might be keeping you awake, talk to someone.