When you’re struggling to slide into sleep, you’ll try anything. Lavender sprays? Smother us in them. Pink noise? Sure, we’ll give it a go.

Often the key lies in calming down your racing thoughts, which can be tricky. But the good news is that one of the best tools for doing this is totally free: meditation. Don’t switch off just yet – while there’s an image many of us have in mind of meditation as sitting cross-legged and chanting ‘om’, with your thoughts instantly cleared, the truth is that there are easier, more approachable techniques that everyone can try.

“Meditation can be a helpful tool, as it can help to relax the mind and body and reduce stress and anxiety,” explains Sophie Elliott, a wellbeing and Reiki expert and the founder of Present Beings. “Meditation improves sleep, increases energy and brings clarity. Mental and physical health become more balanced, and self-confidence grows.

“Remember to keep your meditation practice simple and don’t worry if your mind wanders. The goal is not to clear your mind completely, but rather to create a sense of calm and relaxation that will help you fall asleep.”

Ready to give meditation a go? Sophie talks us through some simple sleep-boosting techniques ahead.

5 bedtime meditation techniques to help you feel more present and sleep better