Stress, worry, excitement, work, travel, family, relationships ... there’s a lot that can keep you up at night. It isn’t cause for alarm if it happens occasionally. However, you may need to make some changes if sleepless nights are a common problem for you. Here’s some tips to improve your quality of sleep at night. 

1 Calm your mind, draw a clear line between what you do when you are awake and what dwels on your mind before falling asleep, try to think about positive things.  Avoid stressful or difficult conversations before bedtime. Use journaling or to-do lists to get your concerns out of your mind earlier in the day

2  De-stress, treat your body right to get your mind to sleep. Exercise during the day  eat lightly, avoid alcohol or caffeine

3  Set a bedtime routine. Choose a bed time and wake time. 

4  Pamper yourself before bedtime, take an extra long shower or take a long bubble bath. Have a massage, get a facial treatment or a relaxing foot bath. Moisturize from head to toe

5  Create the right sleep environment, make sure your bed is as comfortable as possible. Keep your bedroom clean and tidy as a hotel room. Dim the lights and set your bedroom to a pleasante temperature (not too hot not too cold), light some candles, incense or essential oil burners.  Enjoy some music while reading your favourite book.

6  If you still can't sleep, get out of bed, stretch, do something low-key like organizing  a drawer,  folding laundry or making a shopping list. Avoid screens and electronic devices.