2. Eat well and stay hydrated

There is some evidence that certain foods can boost sleep, so top tips to fall asleep should always include advice on nutrition. Malted milk drinks contain a range of sleep-promoting nutrients, vitamins and minerals; eggs and fish are a good source of vitamin B12; tart cherries contain high levels of melatonin; kiwi fruit contains folate and serotonin; and chamomile tea may help you relax before bed time.

Sleep tip: Dehydration can affect the quality and length of sleep. Keep a glass of water by your bed, but don’t drink too much as you may need the loo in the middle of the night!

4. Avoid caffeine and alcohol

All the best sleep tips include this one. Caffeine is a stimulant that, if taken too late in the day, can keep you awake late into the night and prevent you from catching up on much-needed sleep. Although alcohol may help bring on sleep at first, it can also affect the amount of important REM sleep that you get. It’s also a good idea not to raid the fridge too late at night, either.

Sleep tip: Don’t drink coffee in the afternoon and evenings if you’re sensitive to caffeine, or switch to a caffeine-free alternative.

6. Turn off your phone

Banishing mobile phones is high on the list of top tips to fall asleep and for a very good reason. Whether you’re scrolling social media late at night or the screen’s light is shining from your bedside cabinet, exposure to the blue light of your device suppresses melatonin. And less melatonin makes it much more difficult for you to fall asleep.

Sleep tip: Switch off your phone, leave it in another room or put it on Do Not Disturb for an hour before bed. Swap technology for a book or gentle music instead.

8. Get enough exercise

Exercise can improve insomnia and sleep apnoea and increases the amount of time we spend in the deep, restorative stages of sleep. It also gives us energy throughout the day and tires us out. So get out your trainers in the morning and you might find your efforts pay off at bedtime. Sleep experts recommend avoiding exercising two hours before bed.

10. Stick to regular bedtimes

As much as possible you should try to go to sleep at the same time every night. Keeping a regular sleep schedule – going to bed and getting up at the same time each day – will help your body set a natural alarm clock and leave you feeling refreshed and energised.

Sleep tip: Early nights pay off. If you need to adjust your sleep cycle, shift it by 30 minutes at a time until you reach your goal bed time.