Top tips for getting a good night's sleep ?

I always have a read for a bit when I go to bed. I usually try to think of 10 good things from the day when I first lie down and settle - very simple things like a message from one of my grandchildren, a message chat with a friend, something I’ve enjoyed to eat etc and then choose a doing too sleep thinking topic - usually something relevant to the day - sweets as a child, walks I’ve been on, mothering Sunday’s etc. Maybe a bit sad, but seems to work.

Doing to sleep should read going to sleep. Must be ready for bed now!!!

Invest in a good bed and as big as you can afford or that the room will take. We have a super king it gives us our own space to sleep.

If you have noisy neighbours, or live with a snorer then use noise cancelling earphones. Keep your room dark by using a blackout blind. I make sure my room is clean and tidy, to create a calm and peaceful atmosphere, good quality bedding and pillows ensure top comfort and no television or IT to disturb the peace and quiet! Finish things off with a lavender sleep spray

I go to sleep as soon as my head hits the pillow. Often sleep right through, but have some very restless nights as well. I think I’ve tried everything to get back off - some tips work for a while, then lose their magic. One that was effective for a long time was to go through the alphabet naming, say, girls’ names or towns beginning with each letter. Nothing too arduous though or you’ll keep yourself awake at daft o’clock trying to think of a bridge beginning with J.

Ever since I was a child I found I needed to read before going to sleep. Reading in bed winds me down into sleep and I often find my book or iPad on top of the covers when I wake the next morning.

No caffeine after 1pm, a walk in the evening, or sitting in the garden listening to birdsong does help, I am going to read all of your tips as my sleep better.

Not eating too late, especially cheese. I sometimes spray the pillow with a lavender spray which helps a bit.

Don’t drink caffeine after about 8pm, go to bed the same time every night and I uses lavender pillow spray which helps!

I don't often have trouble sleeping, I usually go to bed between 11 pm and midnight, which still gives 8 hours before getting up. My last coffee would be after dinner (before 8 pm), then nothing more to eat or drink except a hot chocolate at bedtime. If I missed that out, I probably wouldn't need the trip to the bathroom in the early hours, but I would wake up very thirsty! On the rare occasion that I can't get back to sleep, I read until the book slides onto the floor.

I like the room slightly cool, very dark and as quiet as possible and this really helps.

My tips are - practice mindfulness, tell yourself - now is time for sleeping, your thoughts can begin tomorrow morning when it is time for thinking.
I avoid caffeine, alcohol and drink plenty of water during the day, I read a chapter of my book before bed - and that helps the thoughts of the day disperse.
Wear an eyemask and use a pillow spray to ease you into a deeper sleep.

I usually start with a good bedtime routine and a spritz of lavender room spray.

I practice yoga and pilates and meditation - and subscribe to a YouTube channel to help. I also since lockdown join an on-line meditation class - It's really helped with my battle with insomnia - it clears my mind, I avoid caffeine after 1pm and sleep with an eye mask with some lavendar spray on my pillow - after 20 years of insomnia it just been a revelation.