TEN AIDS TO A GOOD NIGHT’S SLEEP

Sleeping pills are a short-term fix but they can be addictive and may even cause memory problems. So what are the alternatives?

SUPPORT YOURSELF

Spend as much as you can afford on a mattress. It’s a myth that the firmer the mattress, the better for your back. The aim is correct spinal alignment so look for a high spring count plus natural fillings (wool/cotton/silk) to help regulate body temperature. It’s a cliché but Millbrook Beds’ Perfect mattresses (from £2,000; millbrook-beds.co.uk) really do feel like floating on a cloud. The Hilary Devey collection from Duvalay (from £650; hilarydeveycollection.co.uk) is handmade and princess-worthy.

SWITCH OFF

Every sleep hygiene programme recommends a digital detox for at least an hour before bedtime. Turn off your backlit devices and switch off the television. Don’t be tempted to check emails on your phone and don’t even think about watching movies on your tablet in bed. The light on all these devices is simply too bright, convincing your body that it’s wake-up rather than slumber-down time. The Lumie Bodyclock (previous page) can help reset frazzled circadian rhythms.

APP ALERT

Sometimes your mobile phone can be your sleep’s best friend. Certain apps may help you hit snooze, providing you stick to audio only. Sleep Stories by Calm (calm.com) are soporific bedtime tales, designed to make you nod off mid-story (Stephen Fry is amazing). Sleep Cycle (sleepcycle.com) turns your phone into a sleep tracker and wakes you up at the optimum time. Meanwhile Relax & Sleep Well (relaxandsleepwell.com) uses hypnotherapy.

HERBAL HELP

The herb valerian has been the go-to soother for stress, anxiety and insomnia for generations. Its action is gently sedative on the nervous system. Nowadays it’s the mainstay of a host of natural sleep aids. Try Quiet Night (£3.29; superdrug.com), that adds hops and passionflower to the mix. Dormeasan (£4.15; avogel.co.uk) is a liquid formula (it tastes bitter) that also includes hops. Night Time capsules (£7.45; pukkaherbs.com) add ayurvedic herbs ashwagandha and gotu kola.

Note: if you’re taking medication, check with a pharmacist before taking valerian.

WIND- DOWN ROUTINE

Ideally go to bed at the same time each night. Setting up a soothing bedtime routine signals to your brain that it’s time to switch off. A warm bath isn’t just an old wives’ tale. When you come out, your body temperature drops – giving your brain the cue to prepare for sleep. Keep it short – no more than 15 minutes. A milky drink contains tryptophan (helping produce the relaxing hormone serotonin) – however, a shot of cherry juice is even more effective: it contains a natural source of melatonin, our prime sleep hormone. Try CherryActive (£1.79 a shot; active-edge.co.uk).

RESET YOUR BRAIN

CBT-I is cognitive behavioural therapy geared specifically for insomnia. It is usually conducted in person or via Skype over a period of several weeks. You start by keeping a sleep diary. Individual prescriptions may involve Sleep Restriction Therapy (avoiding naps and early nights); Stimulus Control Instructions (pinpointing behaviour that may interfere with sleep) and Sleep Hygiene Education (a customised list of what you need for optimum sleep). It’s not a quick fix but it’s very effective. Your GP may be able to refer you. Or find a private therapist via cbtregisteruk.com.

MELLOW MINDFULNESS

It doesn’t matter what kind of meditation or mindfulness practice you choose; the aim is to bring about what’s known as the ‘relaxation response’, a deep physiological shift in the body that is the polar opposite of the stress response. Dr Herbert Benson, who coined the phrase, suggests practising during the day for 20 minutes, so you can more easily evoke the response at night. Choose a calming focus (your breathing, the mantra Om, a word like Peace). Each time you catch your mind wandering, gently bring yourself back to the moment.

COLOUR YOUR NOISE

Switch your favourite playlist for ambient noise. Once there was just white noise combing sounds of different frequencies), now there’s nigh on a rainbow of soothing sounds. For example, pink noise is where every octave carries a consistent frequency (steady rain or wind, for example). The drone of pink noise works by slowing and regulating brain waves. YouTube has a vast selection. For something strange, try ASMR (autonomous sensory meridian response), which uses a range of bizarre noises to trigger feelings of safety and relaxation (axappphealthcare.co.uk).

FOOD AND DRINK

Steer clear of caffeine and alcohol for the best night’s sleep. For some people, the effects of caffeine last for a stonking 12 hours. Avoid eating too late and too heavily – at least three hours before bedtime is ideal and avoid high glycaemic index (GI) foods to optimise your blood sugar and hormone levels. If you can’t avoid eating a late heavy meal, try taking plant-based Tribitor (£25; tribitor.com) 15 minutes before eating – it evens out sugar and insulin levels. Magnesium is a prime sleep mineral, making a banana and a handful of almonds the ideal bedtime snack.

CALL IN THE EXPERTS

Yes, there really are places that can teach you how to sleep. The Body Retreat’s Stress Re-Set (thebodyretreat.co.uk) offers pre-sleep hypnotherapy alongside yoga, meditation, gentle exercise and a stressbusting diet. Park Igls in Austria (park-igls.at) takes a clinical approach to diagnose and treat a variety of sleep conditions. At Thailand’s Kamalaya, the Sleep Enhancement Programme (kamalaya.com) uses a mix of naturopathy, traditional Chinese medicine and ayurveda to soothe ruptured sleep patterns.