1. SLEEP NAKED
As well heating you up too much, pyjamas can also be a distraction with tangleddrawstrings, bunched-up bottoms and constrictive t-shirts. Maintaining a cool body temperature allows anti-ageing hormone Melatonin to do its work - so shed those layers.
2. STOP SMOKING
While many people think that smoking before bed will help them to relax, in actual fact,puffing on a cigarette will do the opposite. The nicotine increases your heart rate and keeps the brain alert, which can be troublesome when you're aiming for an early night.
3. EAT A BANANA
The yellow fruit is a great natural source of sleep hormone, melatonin as well as amino acid tryptophan - which are all conducive in helping you reach the land of snooze. Somunch away.
4. SWITCH OFF
The artificial light from TVs, phones and tablets act as a stimulant that disrupts the body's internal clock. So avoid at all costs especially when the lights are out.
5. HOT MILK
Yes, it may only seem like an old wives' tale, but drinking a glass of the warm stuff can actually help you drop off quicker. Dairy products are rich in sleep-inducing amino acid, tryptophan, and can contribute to the production of snooze chemicals, serotonin and melatonin.
6. TURN THE CLOCK AROUND
Another exercise that many are guilty of is watching the minute hand tick when struggling to get to sleep. We can't help but calculate how many hours we have left of sleep, which can heighten anxiety and make you less able to relax. Hide the alarm clock for a more effortless slumber.
7. TAKE A BATH
Body temperature naturally dips at night, so soaking in a hot tub and raising your temperature, followed by getting out and experiencing a rapid cool-down can automatically make you feel more sleepy come bedtime.
8. ESTABLISH A SLEEP ROUTINE
Setting bedtime routines and repeating them every night can help your body realise sleep is imminent, and will add to the drowsy factor. Activities such as laying out your pyjamas, making your lunch for the next day and even brushing your teeth can become sleep-conducive once they are incorporated into a routine.
9. NO CAFFEINE AFTER 2PM
Many people depend on coffee for that late afternoon pick-up, but it turns out that the caffeine content can be detrimental for getting shut eye later on. Caffeine stays in the body for eight hours, so avoid after 2pm, otherwise your brain will be prevented from entering deep sleep or even falling asleep all together.
10. STAY COOL
While many people will pile on the layers in the hopes that this warms them up and produces a deeper level of relaxation, being too hot can actually keep you awake. Slipping in between cool, fresh sheets can help trigger a drop in your temperature. This coolness signals for the body to produce melatonin, the hormone which induces sleep.