1. Have a regular sleep pattern
Aim to go to bed and wake up around the same time everyday. Not only will it set you up in a good pattern for making sure you get enough sleep but after a while your body clock will start waking you up at that time without an alarm.
2. Get enough sleep
This is one that is so important. Getting at least 7-8 hours sleep everyday is not only vital to make sure you aren't tired the next day but also it then gives your body the time it needs overnight to rest, repair and regenerate. When you get enough sleep you also have greater mental clarity, are more productive and have marked improvements in skin conditions.
3. Create rituals around sleep
Just like as children it was always shower and wash your teeth, story then bed, as adults we should do something similar. Creating a ritual that happens every night before you go to bed, whether it be having a cup of peppermint tea and reading for half an hour, having a bath or meditating, will help your body to get in sleep mode and fall asleep quicker as it then knows what is coming up after that ritual.
4. Relax before bed
Checking emails or doing work before you go to bed? This is not gong to allow you to fully switch off as you are going to be thinking about the last email that you sent or what is on your to-do list the following day so your brain will be constantly thinking and firing. Switch off "work mode" and stop doing any work at least an hour before bed to give your body and brain a chance to process everything that you have done that day so that when the time comes to go to bed you can relax and aren't thinking about it.
5. Avoid screens while you're in bed
This one is hard as most people have TV's in their bedroom or like to watch a movie or TV on their laptop in bed. But avoid any screens while your in bed will help your body wind down and make it actually realise that bed is for sleeping, not for watching TV.
6. Don't eat a big meal at least an hour before you go to bed.
Going to bed on a full bloated stomach is going to keep anyone awake. If you are going to bed at 9pm, aim to have dinner no later than 7 or 7.30pm to give it enough time to digest and process so that you aren't laying in bed feeling bloated and full and so that it won't cause any reflux or indigestion.
7. Avoid Alcohol
Alcohol has a greater effect on not only your physical health but mental health with poor sleep being only just one side effect. While at the beginning alcohol can make you tired, it disrupts your sleep leading to poor quality and restless sleep.
8. Make sure you are comfortable in your bedroom
Ensure that it is dark enough and that temperature is right and you aren't too hot or too cold and going to be tossing and turning.
9. Have an epsom salt bath before bed.
Epsom salts (otherwise known as Magnesium sulphate) helps the body to rest and relax and whilst also assisting in the regeneration process that happens in the body overnight.