Our bodies need at least 7-8 hours sleep a night. These tips will help you get the sleep you need to recharge. 1. Keep to a schedule, even at weekends, by going to bed and getting up at the same time each night and morning . 2. Try to do at least 20 mins of exercise every day, but not within 2 hours of bedtime . 3. Avoid caffeine and alcohol at least 6 hours before bedtime. They are stimulants and will keep you awake. 4. Having a relaxing, wind-down routine before bed will help, like reading or taking a warm bath. 5. Make sure your bedroom is completely dark. Even the glow from a small electronic device in the room can disrupt your sleep . 6. Don’t lie in bed awake if you can’t sleep - get up, read for a while or watch tv and go back to bed when you feel tired. 7. Try to wake up at sunrise, as exposure to sun in the morning will help reset your internal biological clock. 8. If your bedroom is too warm or too cold it can stop you from falling asleep and disrupt sleep. Set a comfortable room temperature.