Eight steps to a great night’s sleep

Consider your bedroom
In order to get a restful night’s sleep you need the right setting which means a clean, peaceful and welcoming room. De-clutter and create a space that’s neat and simple. Even just relocating the laundry basket or tidying your bedside table can make a difference.

Be careful when decorating – bright reds, yellows and oranges are energising, while browns and whites are boring and drab. Instead, choose soft, muted tones that will make you feel calm.

Ensure your bedroom can become completely dark by hanging blackout blind or curtains, or invest in a soft and comfortable eye mask. And make sure you won’t be too hot or cold – a cool temperature of around 16-18° C (60-65° F) is ideal.

Develop a bedtime routine
Take time to relax before bedtime each night. Read a book, listen to soothing music, or soak in a warm bath. Dim household lights in the hour leading up to bedtime – this will subconsciously help your mind and body realise that it’s time to wind down. Avoid stressful, stimulating activities — working, checking social media, exercising etc – in the run up to bedtime. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with alertness.

Have a caffeine cut-off
Don’t consume food and drinks that contain caffeine after 2pm. Caffeine can stay in the body for up to eight hours and therefore disrupt sleep patterns.

Ban technology
Televisions, computers and mobile phones are sleep enemies. Having access to these from your bed will urge you to switch on when you can’t drift off.

When it’s time for bed, switch off your mobile phone, tablet, and any alarm clocks with a digital display as light from these devices stimulates the brain.

Even a small amount of light from your phone or computer can disrupt the production of melatonin (a hormone that helps regulate sleep cycles) and overall sleep.

If you can, put your gadgets away an hour before bedtime to help fall asleep more quickly and sleep more soundly.

Keep on schedule
Going to bed and waking up at the same time each day sets the body’s internal clock to expect sleep at a certain time night after night. It might seem tempting but, if you are having trouble sleeping, having a weekend lie in will only disrupt your internal clock further and cause more problems.

Say no to a night cap
Although alcohol may help you fall asleep, after a few hours it acts as a stimulant, increasing the chances of waking during the night and generally decreasing the quality of sleep overall. If you are having sleep issues avoid alcohol within three hours of bedtime.

Catch the scent
Certain smells can affect mood and encourage feelings of relaxation and calmness. Lavender, valerian and bergamot are naturally calming, so invest in some essential oils to help you drift off (don’t use during pregnancy or in children’s rooms).

You can use essential oil in a diffuser to switch on a few hours before bedtime (remember to turn it off when you go to bed) or make your own mist by combining oil and water in a spray bottle and spraying around your bedroom. Essential oil infused eye masks, pillow sachets and bubble baths can also help with relaxation.

Don’t clock watch
Staring at the clock, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.
If you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up, keep the lights dim and do something quiet and restful such as reading or listening to music. When your eyelids start to droop, go back to bed.