Tired all the time? If you can stay awake for another couple of minutes, it’s worth reading on, because there’s a reason it’s known as beauty sleep …

How Much is Enough? The ideal amount of shut-eye differs from person to person. Studies have shown that teenagers need at least nine hours’ sleep. For everyone else, eight hours is the general rule of thumb. But, most importantly, your perfect sleep time is the time your body needs naturally, without having to rely on an alarm clock to wake up. Work out what this amount is, then plan your week and activities around your sleep schedule – not the other way around.

Keep Calm. Having trouble sleeping? Make sure you’re avoiding any stimulants at night, such as alcohol, spicy food and caffeine. Exercise is also best done in the first half of the day, unless it’s a gentle stretch or yoga session. Also, try to avoid any heated discussions at night-time – say, about finances. Going to bed with any unresolved issues or tension is far from conducive to a good night’s sleep.

Create a Sanctuary. The bedroom should be for sleep only. Don’t have a television in this room, and resist the temptation to bring your laptop into bed. The idea is to signal to the body that once you’re in your bedroom, it’s sleep time.

Have a Ritual. Try to stick to a nightly routine of activities, again to signal to your body and mind that it’s time to prepare for sleep. These can include taking ten minutes out to remove makeup and tend to your skin (see ‘Sleeping Beauty’ below), having a warm and relaxingly scented bath or shower (Johnson’s recently developed its Dreamy Skin range of bath, shower and body products, from $5.98, specifically to enhance sleep), and drinking some non-caffeinated herbal tea. If you get a late-night snack attack, experts say that a small serve of complex carbohydrates plus protein is a calming option: think a banana smoothie or cheese toasted on good-quality bread. Try to snack no earlier than an hour before going to bed.

Hang Upside Down. Still feeling restless? Try this yoga move, which helps the body and mind unwind: lie on the floor, with your legs up a wall. Try to avoid any stressful thoughts and slow your mind right down. Stay here for a few minutes, after which time you should feel more relaxed.

Sleep Tight. Before jumping into bed, sprinkle a little lavender oil on your pillows, to help ease you into a relaxed sleep. You should also make sure your bed is warm enough – feeling cosy also has a sleep-enhancing effect. Similarly, warm yourself up by slipping on some bed socks (slather on foot cream first, for a gorgeous night-long deep-treat). Once you’re in bed, you should be able to drift off within fifteen minutes. If this is proving impossible, get up and read on the couch until you do feel sleepy. There’s no point tossing and turning in bed for hours – this will only create negative associations with bed for you.

Sleeping Beauty. Night-time is when the skin is in self-renewal mode. That’s why it pays to have an evening-specific skincare routine. Try to do this soon after you walk in the door. One, it’s a nice way to wash off the day. Two, it means your skin will be treated for longer. If you have the time, exfoliate after cleansing, which will help your treatment or night cream penetrate more deeply and effectively. Beneficial night-time treatments contain a vitamin A derivate, such as retinol, to help re-boot collagen production and smooth out signs of sun damage, while you should look for a night cream that is rich in oils or peptides, to pamper and replenish skin after a day out in the elements.

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