Do you find that you are exhausted in the evenings but by the time your head hits the pillow you are wide-awake? Your diet, lifestyle, perception of stress and pressure, sleep environment or even the phase of your menstruation cycle may be to blame.

Here are a few tips to help you get a more restful sleep if counting sheep is just not cutting it

* Foods rich in magnesium and B6 promote relaxation and sleep, enjoy green leafy vegetables, sunflower and pumpkin seeds, pistachios, fish and avocado to name a few. Adding a magnesium supplement before bed is also a good idea, however avoid B complex vitamins at night as they assist in the conversion of energy – the opposite of what you want right now.

* Avoid stimulants such as coffee and sugary foods after 2pm – an obvious one right? Surprisingly it can be overlooked.

* Avoid eating a heavy dinner too late at night as you don’t want your stomach to be busy digesting while you are trying to unwind and relax.

* Stop trying to solve the world’s problems in bed. Keep a notebook beside you and write down whatever is playing on your mind, this allows your mind to be at rest knowing you will remember your fabulous ideas in the morning.

* Practice good sleep hygiene; make sure you and your bedroom are clean and try creating a bedtime ritual such as applying beautiful essential body oils to relax your mind and wind down.

* Burn essential oils such as lavender, chamomile or peppermint, which are naturally calming.

* Maintain a regular sleep schedule – allowing your circadian rhythm to find its rhythm.

* Keep electronics out of the bedroom. The light from electronics sends a signal to your pineal gland that it is daytime, resulting in reduced melatonin, which is necessary for sleep.

* Sip on herbal tea such as valerian, chamomile, peppermint or a turmeric, almond and honey warm milk.

* Do not exercise too late in the evening – adrenalin released through exercise can interfere with your ability to relax and unwind.

* Visit your local naturopath for a herbal sedative and hypnotic mix, try californian poppy, valerian, passionflower, chamomile or kava.

* Meditate, practice diaphoretic breathing or focus on positive thoughts bringing your mind and body back into balance.

Sweet dreams x