Routine beats everything else. Go to bed at the same time and get up at the same time.

Use the rule of 3, 2, 1

Keep a notepad and pen beside your bed

Write out a list of anything in your head to do the next day before you go to bed - it is then out of your head and on paper allowing you to sleep

You get some of your best inspiration in the early morning or as you wake up...

You shouldn't have a TV in your bedroom - bedrooms are for sleep and love.

Don't go to sleep with TV or Podcasts playing in the background. Your brain still 'hears' these and it will affect your sleep quality. If you need to listen to sea sounds or classical relaxing music.

As soon as you wake up try and get as much bright light as you can.  This produces serotonin which helps get your body into gear. Think of serotonin as the actual key to turn to start your day.  Think of all light as producing serotonin, so at night, screens are telling your body that its bright... (use blue light glasses at night!)

Melatonin is what your body produces at night when its getting dark.

When you wake up.... create before you consume.  Set out your thoughts for the day or plan what you want to do, so a meditation, have breakfast before you reach for your phone and start to get consumed by the information overload.

Don’t get stressed about not sleeping - that’s a guaranteed way not to sleep. Read or rest, or get up and do something and then sleep later when you are tired.