Struggling to sleep? six things get you a good night's rest..

If you have trouble sleeping, you're far from alone – insomnia is thought to regularly affect around one in every three people. As well as fatigue and lack of concentration, long term lack of sleep has been linked to poor heart health, depression and an increased risk of early death.  There are a few techniques we can use to help us fall asleep, and some things we should always practise before we go to bed to give ourselves the best chance of being able to drop off easily. Writing for The Conversation, Joanna Waloszek, postdoctoral research fellow in psychology at the University of Melbourne explains what these are.

Before you hit the sheets:

1. Try meditating: Sometimes thoughts or worries can keep us awake at night, contributing to a feeling of being 'wired', even though we're tired.
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To make matters worse, poor sleep is linked with poor mood, which means you may feel more anxious and easily frustrated the next day

Increases in the stress hormone cortisol make it harder to fall asleep. Relaxation techniques such as deep breathing and progressive muscle relaxation can help release tension and decrease stress that has built up during the day.

Mindfulness meditation techniques have been found to be effective in helping people drop off to sleep.

These involve relaxation, meditation and awareness exercises that help focus your attention to be 'in the moment', acknowledge different sensations, and 'let go.

By learning how to manage your physical sensations, thoughts, and emotions in a non-critical way, you can move from a stressed to a calm state during the day and at night. Join a class or download a mindfulness app with guided meditation you can listen to at bedtime.

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By Joanna Waloszek For The Conversation