Can’t get to sleep, can’t stay asleep? It’s all about relaxation to help you get to, and stay, in the land of nod...

1. Don’t get up

Resist the urge to get out of bed in the middle of the night. Getting up will train your body to wake up more frequently.

2. Keep your bedroom quiet, cool, dark and comfortable

The optimal temperature is 17C.

3. Don’t go to bed at different times every night

Head off to bed at about the same time every night to help you sleep well.

4. Exercise to wind down

Hit the gym or go for a brisk walk in the late afternoon. You’ll tire yourself out, leading to a deeper sleep.

5. Get frisky!

Having sex can help you sleep.


Yep, the excellent news is that for most us, having sex before  – or after – we turn off the light, helps us sleep well.

6. Ban technology!

Don’t use your phone, tablet or laptop for at least an hour before bed… and ban them from the bedroom! They are stimulating your brain and the light they give off halts the production of the sleep hormone melatonin.

7. Still wide awake?

Lay on your back, and starting with your toes, tense them up, then uncurl them slowly. Next go onto your shins, then, knees, working your way up your body, tensing and relaxing the muscles one by one.

8. Use your imagination…

…to take you so somewhere you feel happy… walking through a flower field, sailing on calm water, laying on a beach. Smell the flowers, feel the sand between your toes, hear the lapping water…z-z-zzz

9. Don’t eat or drink last thing

Don't eat or drink just before going to sleep.


Ideally, leave at least two hours between eating and sleeping.


Do you have trouble getting to sleep, and if so, do you have any tricks for nodding off?