stop your brain producing a sleep hormone called melatonine.

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'll feel most relax at night if your bed faces the door and is farthest from it

Why? Because you were both 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 are rich in carbohydrate and this helps 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

Here's 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 is better for your heart

Unless you are pregnant, in which case, try to fall asleep on your left

Either way, try to avoid sleeping in your front or back

Actively trying to stay awake actually makes you feel tired

So try keeping your eyes open and focus on not falling asleep

when you start to fall asleep the blood flow to your feet increases

Having warm feet increases the right to 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 sleeping and dreaming, and it's out now

And there are more tips about sleeping and dreaming on our new youtube channel

in 59 seconds