Blue light from computer screens, tablets, and smartphones stop your brain producing a sleep hormone called melatonin. And so in the hour before you go to bed, avoid using these devices, or turn the screen brightness down, or wear orange glasses to block the blue light.
If you're struggling to sleep, make your brain tired by thinking of an animal for each letter of the alphabet.
You feel most relaxed at night if your bed faces the door and is furthest from it. Why? Because you're evolved to feel safe when you can spot danger early and still have time to run away.
When you behave as if you're sleepy, you actually feel tired. So to fall asleep quickly, just fake a yawn or two.
Eat a banana before you head to bed. They're rich in carbohydrates, and these help relax your body and mind.
When you need to take a short nap during the day, drink a cup of coffee before you nod off. The coffee takes about 20 minutes to affect you, and so you'll wake up feeling especially alert.
This piece of music is scientifically designed to help people nod off. Use the link below this video to listen to it for free whenever you want to fall asleep.
Try to fall asleep on your right-hand side. Research shows that it's better for your heart unless you're pregnant, in which case, try to fall asleep on your left. Either way, try to avoid sleeping on your front or back.
Actively trying to stay awake actually makes you feel tired. So try keeping your eyes open, or focus on not falling asleep.
When you start to fall asleep, the blood flow to your feet increases. Having warm feet increases the rate of flow and so helps you nod off. And so next time you're struggling to sleep, try putting on a pair of socks.
Night School is all about the science of sleep and dreaming, and it's out now. And there are more tips about sleep and dreaming on their new YouTube channel In59Seconds.