Establish a bedtime routine to train yourself for sleep and stick to it
Ensure you do some exercise during the day to get rid of excess energy
Give yourself an hour before sleep to wind down. Switch off all electronic devices
Have a caffeine free herbal drink or milky drink before bed
Make your bedroom clutter free, comfy an inviting, a relaxed haven.
Keep a notebook and pen by your bed where you can note down any worries
Set the ideal temperature for sleep 16-18 degrees centigrade
Have a relaxing candle light bath
Fill your room with soothing scent; lavender room diffuser or rub in some Jasmine essential in to your skin
Read a bedtime story.
Relax your body by doing a progressive muscle relaxation exercise or practise diaphragmatic breathing
Accept your worries and the key is to learn to let them go
Use the app calm.com to help you meditate, or use youtube to listen to a mindfulness video or listen to calm music or sounds
If you still can’t sleep after 15 minutes get up and do something else and try to go to bed again in a while.
What’s your secret to a good night’s sleep?