The ABC of ZZZ

What you know: External light and noise can not only stop you from falling asleep, but it can disrupt the cycle, too.

What to know: Studies show that bedroom temperature can affect sleep quality even more than ambient noise. While 20 degrees celsius is a good guideline, temperature preference is subjective – which can be a problem if you share a bed. Fret not – for couples who prefer differing degrees, separate blankets can help. Brinkhaus duvets come in different thicknesses and materials, while Shleep’s The Shleep Adaptable Summer Duvet has zips on three sides so you can swap in heavier duvets as needed.

What you know: Having caffeine too late in the day can seriously impede your ability to fall asleep, while alcohol can wreak havoc on sleep quality by altering melatonin production.

What to know: Don’t focus so much on what you can’t have – instead, look to supplements containing ginkgo biloba, glycine, valerian root, magnesium, L-theanine or lavender. Or, take a tasty shortcut to good sleep by trying WelleCo's Sleep Welle Fortified Calming Tea or The Beauty Chef’s SLEEP Inner Beauty Powder™.

What you know: Too much blue light exposure in the evening can mess with your ability to clock off, tricking your mind into thinking it’s still daytime.

What to know: Besides locking away your phone before bed, getting adequate bright light exposure during the day can also affect your circadian rhythm. For those with office jobs, that means making sure you step outside at lunch hour to get a little sun or, at the very least, making sure your work environment is as brightly lit as possible. Studies on people with insomnia have shown that daytime light exposure could decrease time needed to fall asleep by more than 80%. If your home or workspace doesn’t get a lot of natural light during the day, consider adding brightness with Tom Dixon Opal lamps.

What you know: State of mind is essential – an alert mind means an alert body.

What to know: Relaxation is important, and experts suggest that creating a daily routine before bed sets the scene for restfulness. It isn’t just what you do, it’s that that you do it every day – this could be as simple as sudsing up with a bar of Senteurs d’Orient soap in the shower, meditating by candlelight or maintaining a nightly beauty ritual like facial massaging with your Solaris Laboratories NY roller. Because scents evoke memories, using the same products nightly can also help to ease your mind – sleep-inducers we love include diptyque’s Feuille de Lavande and Aromatherapy Associates’ Relax Massage & Body Oil. For a little bedtime reading, pick up Harriet Griffey’s handy I Want to Sleep: How to Get a Good Night’s Sleep.