Get a good night's sleep...tonight

1. Chill out

”In order to get a good night’s sleep, you need to lose body heat. You do this through your head so, if your bedroom is too hot, you’ll inevitably be restless,” explains Dr Neil Stanley, Sleep Expert at the Norfolk and Norwich University Hospital. ”Whenever you can, try to leave the window open, even in winter, and make sure your central heating goes off at night.”

2. Liven up

”A workout in the gym, a relaxing swim or a run, in fact any form of regular activity during the day, can leave you feeling healthier, pleasantly tired and more ready to sleep naturally,” explains Dr Irshaad Ebrahim, Medical Director of the London Sleep Centre. ”Make sure you avoid vigorous exercise right before bedtime, you need at least two hours rest time afterwards as it produces stimulating endorphins that will prevent your brain from relaxing.”

3. Say no to stimulants

Beware that nightcap! While alcohol initially sends you into sleep, it’s likely to wake you up in the small hours feeling thirsty. Avoid caffeinated drinks like tea, coffee and cola up to six hours before bed too, try hot chocolate or herbal teas like chamomile or peppermint instead. And steer clear of heavy meals, spicy foods and cheese after 7pm, which can play havoc with your digestion.

If you’re still struggling to sleep, an antihistamine-based sleeping product (which can contain diphenhydramine, always read the label) may help you nod off if you are suffering from occasional temporary sleeplessness. But don’t use them for more than a week and always chat to your pharmacist or doctor before taking anything.

4. Clock-watch

It’s not just babies that need a regular bedtime routine. ”Have a warm bath one to two hours before bedtime, and a glass of warm milk, then do some light reading. And try to make sure you go to bed and get up at around the same time every day,” advises Dr Ebrahim. ”If you follow the same routine and make sure the time you set for bedtime is when you’re actually sleepy, your body clock will balance out and you’ll find it much easier to drop off.”

5. Soothe yourself with sounds

”It’s impossible to find sleep, it has to find you... but you can encourage sleepiness with anything that helps you wind down,” says Dr Stanley. ”So rather than watching the 10 o’clock news, which stimulates your brain, try listening to some relaxing music to help you switch off.”

Or why not consider playing a CD with nature-inspired sounds? Calming sounds, ranging from the ocean to rain, create the perfect environment to help you nod off.