Get a good night’s sleep

Get a good night’s sleep and beat insomnia once and for all with these amazing sleep secrets.

Sleep is essential for wellbeing, yet three quarters of us don’t get enough according to a recent study by bedding company Silentnight. Skimping on bedtime has a detrimental effect on our work, relationships, looks and health, sending stress levels soaring and making us prone to hormone imbalances, illness and weight gain. Check out our expert tips and super-buys to make sure you get a better night’s rest from tonight…

1 Eat well

Nibbling on the right foods can enhance slumber time. ‘Eat a small portion of sugar-free oat-based foods, such as muesli, porridge or oat cakes. Oats may help us to feel sleepier because they’re a ‘good’ carbohydrate (encouraging a feeling of fullness and helping to balance blood sugar) – making us less likely to snack. Oats are also naturally rich in magnesium and calcium, which are sleep-supporting minerals,’ explains NutriCentre nutritionist Lorna Driver-Davies.

2 Try aromatherapy

Can’t switch off? Calm a frantic mind with Tisserand’s Sweet Dreams Aromatherapy Roller Ball (£6.50, escentual.com), which is has been hand-blended with lavender, bergamot and ylang-ylang oils to soothe a frazzled body and mind in seconds.

3 Clear your mind

A clear mind equals a better night’s kip. ‘Don’t take emotional baggage to bed – write your worries or ‘to-do’ lists down before going to bed and think of all of the small positive things that happened in your day as you drift off to sleep, let go, let go, let go,’ says Silentnight’s sleep expert, Dr Nerina Ramiakhan.

4 Get supplement-savvy

Sleep is essential for your body’s cells to renew and repair but if you need a hand to drop off, BetterYou’s Magnesium Flakes (£9.95, betteryou.com) are the perfect solution. Magnesium helps to calm the nervous system and relaxes the muscles so you can snooze stress-free.

5 Exercise more

Kickstart your fitness levels this new year to help your body shut down for some peaceful sleepy time. Exercising first thing in the morning will have a positive effect on your sleep cycle. ‘Adding exercising into your morning routine will increase levels of the hormones cortisol and dopamine which stimulate brain activity. These higher levels during the day regulate the body’s sleep-wake cycle making it easier to fall asleep at night. The added benefit of an increased level of dopamine will inhibit the production of melatonin which keeps the body more alert during the day and better prepared for sleep in the evening,’ explains celebrity life coach Sloan Sheridan Williams.

6 Sleep Patch-It

These 100 per cent natural stick-on reflexology patches are like a dream come true for insomniacs. They emit FAR-infared energy and stimulate special reflexology points when placed on the feet to help you nod off. Each patch has been formulated with a calming blend of essential oils – which smell amazing and have naturally relaxing properties to promote zzzs. £29.99, Holland & Barrett stores