First establish a routine. Most people have active periods in the early morning and early evening. Schedule demanding tasks at this time such as exercise,using the computer, working, cooking and shopping.

Secondly schedule rest periods and stick by them! Most people have a downtime in the afternoon so schedule a nap or low energy tasks such as filing,sorting mail,reading, walking the dog and relaxation types.

Thirdly create a good sleeping environment with peace and quiet. Make sure it is comfortable with a good bed, well ventilated and consistent temperature. Light bedclothes keep weight off painful joints. Take the phone off the hook or let the phone be answered by the answering machine. Hide the clock and keep lighting low in order to promote melatonin the hormone that promotes sleep.

Fourthly established a sleep ritual to enhance relaxation. A bedtime drink or snack raises the body temperature which subsequently drops to enhance sleep. Spending quiet time before falling asleep can make falling asleep easier. Listen to music, use guided imagery meditation tapes, practice relaxation exercises and breathing. Avoid stimulants such as caffeine and nicotine.Every cup of coffee after 12 midnight is equivalent to 2 cups. Limit alcohol and heavy meals several hours before bedtime.

Fifthly to re-establish sleep if you wake up do get out of bed and try again later. Do relaxation activities such as relaxation exercises ,stretches,use a heat pack and acupressure for painful joints. Write down your worries in a journal or diary to help minimise them and put them away until the next day when you are better able to deal with them.