There's nothing worse than lying awake at night, tossing and turning with the stresses of your day still in your head.

More than simply frustrating, a lack of sleep prohibits you from reaching your true potential the next day.

Tiredness makes you grumpier, less alert, and less able to perform at work.

Before reaching for chemical-filled sleep caplets, there are plenty of natural methods that you can try to help you get a relaxing and energising sleep.

Routine

Research has shown that the way to ensure an easy drop off is by having a scheduled sleep pattern.

Jessica Alexander of The Sleep Council, said: "The key to getting a good night's sleep is routine - keeping regular hours and going to bed and getting up at roughly the same every day. This will help to programme the body to sleep better."

Set yourself and your bedroom up for sleep at the same time every night. Try using a scented candle to promote relaxation and the feeling of lethargy.

Yoga

Your daily exercise regime plays a role in how you sleep at night.

It tires the body out, leaving you calm and relaxed by night time.

"Exercise helps to surrender to sleep both physically and mentally," Steve Halsall, fitness expert says.

Yoga is an easy and effective way to exercise and relax. It is simple and comfortable - you can merely grab a yoga mat and perform the routine in the comfort of your own home.

Cut down on caffeine

Caffeine is a stimulant, and so keeps your mind and body ticking over, even when you may not want it to. Some researchers believe that caffeine can affect you even ten hours after you have consumed it!

That's not to say you need to avoid tea altogether - green and herbal teas are a brilliant winter warmer, without containing any of the negative stimulants of normal coffee and tea.

Posted by Laura Andrews