How to nod off: Sleep guru Dr GUY MEADOWS gives his tips on falling sleep

Nothing beats a good night’s sleep and few things are worse than hearing the alarm after hours of restless tossing and turning.

But what can you do when you run out of chamomile tea and lavender soap?

Dr. Guy Meadows — the founder and clinical director of Sleep School and author of The Sleep Book — has apparently helped more than 300,000 people move from nighttime torture to gentle nights of sweet dreams.

Here he shares his best tips and tricks for hitting the hay – and doing it right.

It includes a selection of simple practical solutions – such as starting a bedtime ritual well in advance – or more emotionally challenging solutions, including addressing the worries that may be keeping you awake.

STOP ALL THAT SNOOZING ON THE COUCH

Start by reducing mental and emotional stimulation and turning off digital devices at least an hour before bed.

Sleep in the same place as much as possible and don’t fall asleep on the couch before going to sleep. Even if you get the same amount of sleep, one long sleep, compared to much shorter disrupted naps, has a more restorative effect on the body.

As soon as you feel tired, start your bedtime routine. When you repeat a few simple steps every night, your brain associates it with bedtime and helps your body better prepare for sleep.

It can be as simple as drinking a hot drink, listening to relaxing music, or doing some stretching.

SET A ‘GO TO BED’ ALARM

Irregular sleep patterns can cause chaos in the body and lead to poor quality sleep, low energy and social jet lag. Twelve percent of us don’t keep track of the time, resulting in late bedtimes. Setting a “go to bed” alarm every day can help keep your sleep on track. Aim to keep wake times within 30 minutes each day to regulate patterns. On weekends, try to wake up no later than an hour after your weekday wake-up time. If you feel tired later in the day, take a 20-minute power nap between noon and 3 p.m.

ADDRESS YOUR CONCERNS

Stress is part of life and financial worries are often unavoidable. If they keep you awake, try labeling your thoughts by giving them a nickname like “money” and every time it pops into your head quickly redirect it to a mental filing system instead of getting stuck in a continuous loop.

CREATE THE RIGHT ENVIRONMENT

The Twinings Sleep Census shows us that the home environment prevents 14 per cent of the UK from getting enough sleep. There are five key things you can do to improve this.

• Darkening your bedroom helps tell the biological clock that the day is over and triggers the release of the sleep-promoting hormone melatonin. Also wear an eye mask and turn off unwanted standby lights.
• Check the room temperature: Ideally it should be a cool 16-17 degrees. Turn off the central heating at night and use several layers instead of a single duvet so you can regulate your temperature.
• Choose a mattress and pillow combination with the ideal firmness, size and material for your comfort needs.
• Reduce the noise in your bedroom with sound-absorbing upholstery such as rugs, heavy curtains and curtains on the walls. If you’re struggling, block out unwanted noise with earplugs.
• Improve the air quality in your bedroom by growing detoxifying plants like aloe vera. Keep a window open to improve ventilation and maintain stable humidity levels by preventing damp clothing from drying in it.

BODYSCAN TO FALL ASLEEP

If you wake up at night, try to stay in bed and rest, as it saves energy, helps your body recover and consolidate memories. By doing chores and turning on appliances at night, our body thinks it’s morning.

You can practice a simple scan by accepting that you are awake and focusing your attention on where your body makes contact with the bed.