I am not only the self-proclaimed Queen of Mornings, but also the Empress of Sleep. 

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This is no coincidence. When I decided I wanted to become a morning person, I knew I'd have to fix my terrible evening habits - get off your phone is my rallying cry.

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Before we start, let's just do a quick checklist of universal ways to help you sleep:

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1. Light, Sound & Temperature: in general, dark, quiet and slightly cool are the ideal conditions for falling asleep. This is absolutely personal preference though and you'll most likely know what suits you best, but these three elements are the first you should try to get right.

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​   2. No Blue Light: you've heard enough from me already on this... 

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   3. Avoid Stimulants: alcohol might help you fall asleep, but it will severely impact your quality of sleep.        Coffee is not your friend before bed!

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You've sorted all these - now how do you get to sleep FAST?

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Through triggers.

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You create consistency by doing the same thing every time you go to bed. When you do this you are literally training your brain to fall asleep.

 

Here are some healthy triggers to help you fall asleep quickly:

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• Wear an eye-mask and/or earplugs: this is a physical trigger that you only do when it's time to sleep. Personally, I don't wear earplugs, but sound doesn't affect my sleep much. I wear my eye-mask every single night and I would say it's my best sleep trigger. The great thing about these two are their portability. Once this trigger is locked in, you can take them anywhere!

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• Pillow spray or pulse point roller: scent is such a fantastic trigger. You could also use a candle, but I'd recommend a spray or roller instead as a safer alternative!

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• Weighted blanket: this is a love/hate trigger, but often people find a weighted blanket comforting and helps the body relax indicating it's time to sleep. 

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• ​Reading: I cannot recommend reading in bed enough. It is an incredibly soothing activity that helps shift the mind away from the day's stresses and into the imagination. Fiction or non-fiction are both excellent, but sometimes non-fiction can be too stimulating for the brain or difficult to concentrate on. 

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• ​Meditations or audiobooks: this one is where I have to back-track slightly... In an ideal world there would be no devices by your bed, but I'm also a realist. I know that a lot of people have trained themselves to fall asleep with the TV. So, this one is for you.

  • ​Keep your phone (Airplane mode on!) or use another sleep-only device (iPod, Brick app, etc - see Recommended Products).  

  • Listen to a meditation, sleep story or audiobook.

  • Stay with the same one every single night. I know it's boring. It should be! (If you're listening to an audiobook, listen to one you have already read and, if possible, are very familiar with.)

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The key to creating a sleep trigger is time and patience. ​Experiment with what you enjoy and then stick with it - not for two or three days, but for at least 2-3 weeks (and beyond!)

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My personal triggers: dim the lights, read until I'm sleepy, eye-mask on. Done.

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And if I'm not at home or can't sleep? Eye-mask and audiobook.