Eat to sleep
The amino acid tryptophan, found in milk, turkey, and peanuts, helps your brain produce serotonin, a chemical that makes you relax, so try a bedtime snack of toast with peanut butter, or watch this video for the best foods for insomniacs:
Also, get your iron levels checked: iron-deficient women are 20 per cent more likely to sleep badly.
Put your feet up
Facing the wall, lie on your back with your behind about 45cm away from a wall and rest your feet up against it for 15 minutes before bedtime.
The blood draining from your legs reduces blood pressure, which slows your heart rate and relaxes you.
Alcohol makes you drowsy, but you’ll have broken sleep and wake up needing to visit the toilet.
Caffeine, found in tea, coffee, colas, chocolate and painkillers (check labels), ups adrenaline production, making you edgy; so does nicotine.
If you're not asleep in 10 minutes — get up
Go into another room and do something repetitive, like knitting. Once you feel sleepy again, go back to bed.
Skip the Sunday lie-in
It disturbs your circadian rhythms (sleeping and waking cycle). A fixed getting-up time makes you nod off at the same time each night.
Use your bed for sleeping and sex
Watching TV or using a laptop weakens the association between bed and sleep. Talking is okay — but save your whinge about work or concerns about kids for another time.
READ MORE: Long-Term Couples, Here’s How You Can Keep Sex Alive
Speaking of sex, endorphins — hormones which encourage deep sleep — are released by sexual stimulation.
Say no to night-lights
An American study has found that children who sleep in a dimly-lit room are more likely to develop short-sightedness. Periods of darkness are important for eye development. If you do wake, don’t turn on the light: even 15 minutes of light can disrupt production of the sleep-inducing hormone melatonin.
Leave the flowers in the lounge
During the day, flowers release oxygen into the air. However, at night they give off carbon dioxide which makes your bedroom stuffy.
Put your bed-head against a wall
Feng shui experts say this makes you feel more secure.
Prime your position
Lie in a way that supports the natural curves of your spine — for most of us, that’s on your side, with your head on a pillow. Avoid sleeping on your back — it interferes with breathing and causes snoring. Sleeping on your stomach cramps neck muscles. Here’s how to choose the best mattress for your sleeping style.
Get a grip
Write down everything that’s on your mind and promise yourself you will deal with it in the morning. Nightmares? Write down a new dream with a happier outcome and run it through your mind’s eye. When you go back to sleep, this should replace the nightmare.