10 reliable (and enjoyable) ways to get a royal night's sleep

1. Ritual before bed (Instagram-worthy) Forget mindless browsing of social media before bed.

   Your task is to create a ritual worth sharing, but without your phone! A hot bath in aromatic salts, lavender-scented candles and a few pages of a book (yes, a paper one, not an e- book). Your body will quickly begin to associate these activities with bedtime.

2. Bedroom - your cave Keep your bedroom cool, dark and quiet, like a prehistoric cave. Your

   ancestors slept like a log and so can you. Invest in a blindfold or good curtains to block out every ray of light. If that's not enough consider a white noise machine to drown out the nightly concerts from outside your window.

3. The mattress - your own personal island If your mattress resembles an overgrown sofa from

   the TV series Friends - it's time for a change. Let it be your own luxurious island of comfort. Remember, every

4. 5-8 years a mattress replacement is a must-do, unless you like to sleep like Robinson Crusoe.

5. Dinner - keep it light Try to keep your dinner light and easily digestible. Avoid heavy meals that can keep you awake like the last episode of your favourite TV show. Remember, salad is not gossip - it doesn't have to accompany you all night.

6. Fitness - but not before bed Regular physical activity is like a good TV series - it's addictive and improves your mood. But remember not to exercise right before bedtime. Give your body time to cool down after your workout, otherwise it will simmer all night.

7. Caffeine - you're no longer friends in the afternoon Remember that caffeine is the kind of friend that works great in the morning, but becomes too intrusive in the afternoon. Avoid coffee, tea and dark chocolate in the second half of the day. Unless you're planning late-night movie marathons.

8. Relaxation playlist Create a playlist with relaxing music or nature sounds to help you unwind. Let each track be like a soft blanket that wraps you up to sleep.

9. Digital sunset Introduce a digital sunset an hour before bedtime. Turn off all devices that emit blue light and may interfere with your internal clock. You can read a book, listen to music or just stare at the ceiling, contemplating the meaning of life - anything that doesn't need recharging.

10. Gratitude journal - not just for influencers Before bed, take a moment to write down three things you are grateful for. It's like sending a nice text message to your brain before parting for the night. Not only will it make you feel better, but it can also bring back favourite dreams (such as about winning the lottery or a holiday in the Bahamas).

11. Give yourself the gift of sleep Remember that a good night's sleep is not a luxury, but a necessity. Treat it as a gift to yourself - because who, if not you, deserves to rest in the embrace of Morpheus?

Good night!

Foto: Anton Ponomarenko/ Unsplash