Humans are the only species that deprive themselves of sleep and a staggering 2⁄3 of adults worldwide do not receive the recommended 8 hours of nightly shut-eye raising the risk of cancer, cognitive decline, weakened immunity, blood sugar disorders and infertility.

Here's 15 helpful tips to sleep better:

1. Set a routine. Cliché but our bodies thrive on it. Try going to bed and waking up at the same time everyday - even on weekends (you don't necessarily have to get up, use the extra time to indulge in some me time.)

2. Direct (sun)light exposure to the eyes, ideally first thing in the morning - helps regulate your circadian rhythm and boost metabolism.

3. Exercise often, but not later than 2.5 hours before bed.

4. Pack in healthy fats (nuts, eggs, oily fish, avocado, seeds) into your diet to boost hormone and brain function.

5. Quit caffeine and smoking. Stimulants may keep you do work while sleep-deprived but it’s just creating a vicious circle.

6. Avoid alcohol before bed. It robs you of dream sleep (most dreams happen in the 7th/8th hour of sleep.)

7. Avoid large meals late at night or hot drinks before bed to avoid interrupting sleep for trips to the loo.

8. Avoid sleep-disrupting medication. The benefits don’t outweigh risks.

9. Try not to nap post 3pm (unless you absolutely have to.)

10. Prioritise time to wind-down before bed. Light some candles, listen to a podcast or read a book.

11. Take a warm bath about 1.5hrs before bed - it helps you fall asleep more quickly. Once we raise our body temperature over 38°C, it has to fall - forcing your core temperature to drop which then signals the pineal gland in the brain to produce melatonin.

12. Bedrooms should be dark, cool, quiet and gadget-free. Invest in blackout blinds or an eye mask. Plus a mouthguard if you grind your teeth during sleep.

13. Don’t lie in bed awake. Read a book, do breathing exercises or meditate but don’t stare at your clock/phone.

14. Get your hormones checked. Sex hormones naturally decline with age, often resulting in symptoms like weak bladder or hot flushes which can interrupt sleep. HRT and/or natural remedies can help improve these symptoms as well as the anxiety around bedtime.

15. Address any worries that may be keeping you awake. Talk to your GP or a counsellor if you’re struggling.

I’m aware this list can look overwhelming - just pick one and build on it over time.

Did you know I offer a course of treatments specifically focused on improving sleep? Check out my Deep Sleep Care Package for more info.