This is simple.

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Your mind and body needs to understand that you are going to sleep and your environment is one of the biggest indicators.

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If possible, keep your bedroom for sleep and intimacy only. If this isn't possible (maybe you live in a house-share), try to zone your room or even your bed (one side for the day and the other side for night - seems silly, but it works!)

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Aim for a soft, neutral space. Maybe it seems boring, but that's good! You don't want your brain stimulated when you're trying to fall asleep. Cosy, natural materials are best and dim the lights - no overheads (bedside lamps are a non-negotiable).

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​Phone-free zone as much as possible - at least out of reach. I will never stop preaching about phone-use when going to sleep, because ditching your phone when in bed is the single best thing you can do. Same with TV and laptops - out of the bedroom! 

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Extras: 

• ​Journal - keep a notepad or journal by your bed for any late night thoughts or tomorrow's to-dos. It will stop you reaching for your phone.

• Books - we'll talk about it later, but reading is an excellent way to fall asleep so make sure you have one by your bed, if that's your thing! 

• Alarm - few of us naturally wake up on time, so I would highly recommend investing in a physical alarm clock. I use my Garmin watch, but only because it is not connected to my phone so there's no chance of notifications.

• Clothes - set up your clothes the night before. It helps your brain relax.