Seventy five per cent of us wake up every morning feeling exhausted, according to a recent study – so it’s no wonder hypnotherapist Glenn Harrold’s new book, Sleep Well Every Night, is set to be one of this summer’s hottest reads.

“Interrupted sleep is one of the most common reasons people visit their GP,” Glenn says.

“But what they don’t realise is that before they reach for the sleeping pills, making a few small changes to their habits or the room where they sleep can have a huge impact.”

8 TOP TIPS FOR BEATING INSOMNIA

1. Do it in the dark

Humans are programmed to sleep when the sun goes down. Darkness triggers all kinds of hormonal changes in our bodies that make us sleepy. Trouble is, it’s rarely pitch-black in our bedrooms because of summer light, LED alarm clocks and street lights. So use blackout blinds or a sleep mask, and switch off anything that emits light in your bedroom.

2. Learn to switch off

Electrical devices give off electromagnetic frequencies (EMFs) – currents of energy that are harmless but can disturb sleep. So if you have a TV, mobile phone or radio in your bedroom, switch them off. Better still, move them into a room you don’t sleep in.

3. Watch the clock

Routine matters where sleep is concerned, so pick a time to go to bed and stick to it, even at the weekend. Trying to catch up on sleep by having a lie-in on Saturday morning could actually hinder good shut-eye – you need a consistent, regular pattern.

4. Start to cool off

A falling body temperature helps you feel drowsy. Take a hot 20-minute bath between 9pm and 10pm, and when you get out of the tub your body will cool down rapidly, ready for bedtime.

5. Roll over

Lie on your back, as this allows your internal organs to relax. Sleeping on your stomach puts pressure on your lungs, which can cause shallow breathing and poor quality of sleep.

6. Raise the alarm

Jolting awake to a shrill alarm is guaranteed to get your day off to a bad start. Instead, work with your body’s natural rhythms by using a sunrise clock, which wakes you gently with a light that mimics dawn. Try the Lumie BodyClock Advanced Sunrise Natural Alarm, £99.95, from Amazon.co.uk.

7. Think yourself sleepy

Try the following relaxation exercise before bedtime:

* Sit in a quiet room. Light a candle and place it in front of you. Turn out the lights.
* Focus on the movement of the flickering candle flame, and breathe in slowly and deeply.
* Make each breath cycle long and deep, and clear away any thoughts so your mind becomes centred.
* When you’re ready, blow out the candle, close your eyes and, after a few minutes, go to bed.

8. Bin your baggage

Worrying about things that have happened during the day is one of the main causes of insomnia. Instead of tossing and turning, use this technique to clear your mind of anxiety:

* Lie down with your eyes closed then breathe in slowly and deeply through your nose and out through your mouth. Breathe away any tension with every slow out-breath.
* Allow your mind to go blank – if unwanted thoughts drift in, imagine them drifting away again.
* After 15 minutes or so, when you feel relaxed and your mind is still, begin to accept that your unconscious mind will find a solution to whatever problem is worrying you.
* Avoid thinking about the actual problem or even a solution to it, as it will only stimulate your mind. Your aim is simply to focus on your creative brain’s ability to find solutions.
* When you’re in that deeply relaxed state, repeat one of these positive statements:

“A solution will come to me at exactly the right time.”
“My creative mind will give me the answer.”
“I will trust my own judgement.”

* Then fall asleep in the knowledge that your unconscious mind will find the answer to your problem. It really works – you’re guaranteed to wake up fresh and inspired.

Sleep Well Every Night: The Hypnosis Solution For Deeper, Longer Sleep by Glenn Harrold is published by Orion on July 10, £9.99 for book and CD.

Photography: Karen Hatch, Getty Images; Hair and make-up/styling: Kellie Mitchell; Photograph posed by model

* All names have been changed