Paul McKenna 14 golden rules of sleep:
The 14 Golden Rules of Sleep
McKenna's book includes his 14 Golden Rules of Sleep, which, he said, can help everyone set themselves up for a wonderful night's sleep every night.
1. Get up regularly half an hour earlier than your usual desired getting-up time.
This may sound counterintuitive but, McKenna said, "the overwhelming evidence [shows] it's one simple thing that made a huge difference to a lot of people."
2. Go to bed only when you're sleepy.
3. Don't take any naps during the day.
Naps are fine for people without sleep problems, but "if you are having disruptive sleep, [naps aren't] going to let you sleep so well at night."
4. At least three times a week, exercise for at least 20 minutes.
"Things like the exercise clean out the stress toxins," he said. It makes people tired and "resets the body clock."
5. Finish eating at least three hours before you go to bed.
6. Don't have any caffeine after 2 p.m.
"A lot of people drink caffeine too late," he said.
7. Cut out alcohol.
8. Switch off the TV one hour before you go to bed.
9. Do only three things in bed: sleep, make love and use the "I Can Make You Sleep" book or CD.
10. If you are lie awake in bed for more than 20 minutes, do one of the exercises in the book or get up and do something boring.
11. Keep your bedroom dark at night.
"The amount of light in the bedroom affects the quality of sleep," he said.
12. Have a warm, comfortable bed in a room that is not too hot.
13. Don't watch the clock.
14. Use the CD.
