Make a list of everything you want to achieve tomorrow - keep a notepad beside the bed to jot down any thoughts.
Practice mindfulness or relax with a colouring book.
Wind down with a peaceful bedtime routine (see more below).
Distract yourself by reading a book, or listen to relaxing music or audiobooks.
Make sure to eat at least 3 meals a day If you want to eat close to bedtime, avoid carbohydrates and fats and opt for protein filled snacks such as boiled eggs or a handful of nuts.
Do not consume caffeine after 2pm. Your body needs plenty of time to process the extra energy.
Avoid alcohol late in the evening. Any more than one glass of wine will hinder your sleep.
Keep the bedroom temperature between 18-21 degrees.
Keep the light out. The darker the room, the easier it will be to fall asleep.
Play soothing sounds or white noise to drown out any outside noise
Keep the bedroom tidy and opt for cool, calming colour schemes such as blues and greens. Avoid stimulating colours like red, purple and orange
Go to bed at the same time every night, including weekends if possible. Inconsistent routine will throw out your circadian rhythm (body clock)
Wind down. Turn off all electronics at least 1 hour before bed. The blue light emitted from these devices signals to your brain that it is daytime.
Take a warm bath or shower to raise your body temperature. You can include epsom salts to help relax your muscles and loosen any stiff joints.
If you like a warm drink before bed, try soothing herbal teas such as Chamomile or Lavender.
If you share the bed with a partner, neither of you should sacrifice your comfort to appease the other.
Buy the biggest bed your bedroom can accommodate - a double mattress only gives as much space per person as a baby has in a cot.
Find a mattress with a money-back trial period that allows you to sleep on it and make sure it’s right for you. 10 minutes in a shop is not long enough.
You need a perfect balance between support and comfort. A hybrid mattress containing springs and foam gives the best of both worlds.