Have you ever wished for more sleep?

My partner often jokes to friends and family that when in bed, I develop supersonic hearing and I can hear the neighbour’s cat from 5 houses down fart. Even though this is a highly exaggerated statement there is some truth to this.

Those of you who suffer from insomnia know too well the frustration of lying awake in bed with a busy mind or achy body. A twinge of angst or an unrelenting thought can keep us awake for hours. We're familiar with the irksome noise in the other room, or the footsteps on the floor above that keep us from drifting off no matter how tired we feel. We know the magnet of caffeine and sugary foods when we finally pull ourselves out of bed. And there's often the "not before my coffee" look that might emanate from us as we walk into the office after a crappy night's sleep.

Undoubtedly, most of us will experience bouts of insomnia at some point in our lives. The stresses of life and work deadlines will leave anyone tossing and turning. However, for the Highly Sensitive Person (HSP), approximately 20% of the population according to researcher Elaine Aron, a good night's sleep can be more of an enigma than a simple part of everyday life. Having a more sensitive nervous system lends itself to a predisposition toward insomnia. Sleep requires us to be in a deep state of relaxation, which is not easily attainable or familiar to an HSP like myself.

While us sensitive folks may not have the ability to doze off at the drop of a hat, we can unquestionably get the shut eye we need by creating an environment that's conducive to deep relaxation.

Try one or more of these tips and see how they work for you tonight.

Take relaxation breaks during the day. Try taking at least one 15-minute relaxation break during the day to keep your body in balance so that you’re not in a state of overwhelm by the end of the day.

Quit caffeine by noon. Caffeine can stay in your body 8-14 hours after consuming it. Caffeine’s effects vary from person to person, but in general, if you are having trouble sleeping, try completely eliminating it for a month and see if that improves your sleep. Also consider sneaky sources of caffeine such as chocolate and tea. Switch to water, herbal tea, and herbal coffee substitutes.

Emphasise relaxation 1-2 hours before bedtime. In the evening hours, decrease stimulation as much as possible. Dim the lights and slow things down. Do something you find relaxing, such as reading, practicing gentle yoga, taking a bath or talking about your day with your partner. As much as possible, make relaxation the theme of the evening. If certain tasks are unavoidable, then practice doing them in a relaxed manner.

Eat to induce sleep at night. Eat foods containing nutrients that promote sleep, including tryptophan, melatonin and magnesium. At dinner, eat a combination of high-quality proteins and complex carbohydrates. Try a dish of quinoa mixed with sautéed greens and sliced turkey breast sprinkled with roasted pumpkin seeds. For dessert, try a bowl of fresh cherries or a frozen yogurt made with frozen cherries and coconut milk.

Take a relaxation bath. Combine ? cup Epsom salts with a few drops of an essential oil, like lavender, in hot water. Soak for 20 minutes. The magnesium contained in Epsom salt is absorbed through the skin and promotes feelings of relaxation. Water and salt cleanses energy from the day.

Lights out at 10 p.m. Aim to go to bed around the same time every night. Our bodies are built for a 10 p.m. — 6 a.m. sleep pattern. The most regenerative form of sleep occurs between 10 p.m. and 2 a.m.

Play with lighting and sound. Aligning our circadian rhythms with those of nature sets us up for more restful sleep. Make a point to get exposure to sunlight during the day and in the evening, dim the lights a few hours before bed. Sleep in a pitch-black room or wear an eye mask. If you find that you are more relaxed with some background noise, use a fan or noise machine while sleeping. Another strategy I use is putting on a podcast for 15 mins and this not only muffles sound it also distracts my busy mind.

Practice left-nostril breathing. Block off your right nostril with your right thumb and take long slow deep breaths through your left nostril only. Left-nostril breathing has a soothing and relaxing effect on the body mind. In Kundalini Yoga, it’s suggested that you take 26 long, slow deep breaths in this manner to produce a relaxing effect on the mind and body.

I’d love to hear from others with HSP. What have you found helps you get a peaceful night's sleep?