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A good night's sleep

Whatever your ritual before you go to bed, try to develop a gentle and calming routine. Try to sort out insomnia naturally before considering sleeping tablets, which can leave you feeling groggy and disorientated in the morning. The following tips can help you get a good night’s sleep:

• A firm mattress (rather than some stuffing with a dent in it) is less likely to give you back problems.
• Ensure that the bed and linen provide suitable cover and warmth.
• Open a window to ventilate the room. When it’s cold, even a couple of centimetres can help.
• If you wear pyjamas (deepest sympathies) or some other clothing – make sure they’re comfortable.
• If you’re worried or stressed, making a things-to-do list or mini action plan can help.
• Have a warm bath or a shower to relax.
• Go to the toilet if you need to.
• Have a hot milky drink (a little ground nutmeg and honey is delicious).
• Read, listen to the radio or watch TV until you drift off – assuming the programme doesn’t over stimulate the brain.
• Some relaxing sex or a wank can help.
• Have a glass of water by the bedside.
• If you’ve been drinking try and drink a glass of water for each pint or spirit. While you run the risk of having to get up for a piss, you should feel less dehydrated and hungover in the morning.
• Cuddle up to a hot water bottle (they don’t snore or fart).
• Snuggle up to your man if he’ll let you!

Sleeping pills

If you have to take sleeping pills under your GP’s advice try a ‘natural’ variety from a health food store first. It is better to use pharmaceutical drugs only at times of serious or short-lived stress or emotional trauma.

Sleep is your superpower

Sleep is your life-support system and Mother Nature's best effort yet at immortality, says sleep scientist Matt Walker. In this deep dive into the science of slumber, Walker shares the wonderfully good things that happen when you get sleep -- and the alarmingly bad things that happen when you don't, for both your brain and body. Learn more about sleep's impact on your learning, memory, immune system and even your genetic code -- as well as some helpful tips for getting some shut-eye.

Sleep is your superpower | Matt Walker | TED Talk | 3 Jun 2019 | 19m 18s