Cooler room temperatures improve sleep quality; aim to keep the room temperature below 18°c / 64.5°F. Breathing in cold air help us to lower our core body temperature which is beneficial for a deeper sleep.

Keep the bedroom as dark as possible. Look out for the less obvious sources of light as well, such as electronic devices on standby mode.

If needed, try ear plugs or an electronic device that makes white noise to drown out any disturbing sounds.

To enjoy a good night's sleep it's important to help the body release excess heat and moisture. Sleepwear and bedding that help to manage temperature and sweat support your body's natural heat regulation.

Beat the stress-sleep cycle by prioritising a good night's sleep. When we are tired, we tend to be less patient, find it harder to concentrate and are more irritable.

Make a to-do list before going to bed; note down what’s on your mind and then set it aside for tomorrow. Keep a pen and paper by your bed to write down any new to-dos, so that you don’t have to activate your brain trying to remember them.

If you find you can’t sleep due to stress, try progressive muscle relaxation. Work through your body from your toes to the tip of your head, tensing each of your muscles as tightly as you can and then relaxing them completely.

Avoid working just before going to bed and leave your laptop, mobile phone and any worries at the bedroom door.

Don’t go to bed either hungry or too full as any discomfort could keep you up. If you feel hungry during the night try to eat a small, light snack.

Steer clear of foods that are difficult to digest before going to bed including high-fat or protein-rich foods, such as red meat and fried foods.

Some food aid sleep. Snooze food include bananas, milk, nuts and olives.

Avoid nicotine, caffeine and alcohol before going to bed, as the stimulating effect can take several hours to wear off. Alcohol makes us feel sleepy at first but lowers the quality of our sleep.

Switching off your electrical gadgets one hour before going to bed can help you to fall asleep faster. Just 2 hours' exposure a day to the blue light from electronic displays suppresses our production of melatonin (the chemical that helps control our body's internal clock) with 22%.

Establish a sleep schedule; try to go to bed and get up at the same time every day, even at weekends and during holidays and business trips.

Start to wind down by creating a bedtime ritual which signals to our bodies that it is time to relax. Take a warm bath or shower, listen to relaxing music or read a book and try to dim the lights.

Breathing and relaxation exercises can also be effective. When we breathe slowly and relax our body temperature drops, which helps us fall asleep.

Most adults need 6 to 9 hours of sleep per night. Our sleep rhythm changes over time. The older we get the earlier we feel ready to fall asleep and wake up. For the best night’s sleep try to adapt your sleeping hours to your body’s natural clock.

If you feel that you also need to sleep during the day try to limit your nap to 10 to 30 minutes mid-afternoon. so it doesn't impact your night-time sleep.

Many people suffer from night sweats, with menopausal and pregnant women particularly susceptible. Wearing temperature and moisture-regulating pyjamas, keeping the bedroom cool and having a glass of ice water and a cold face cloth close to the bed can help.

Some health conditions and medications can disrupt sleep. If you think that you may have a severe sleeping problem, like insomnia, contact your physician for a consultation.

Regular exercise improves our sleep, by helping us to fall asleep faster and sleep better.

Doing sports for at least 150 minutes a week can improve sleep quality by 65%.

Go outside—exposure to natural sunlight helps keep oursleep-wake cycle on track.

Avoid exercising 2 hours before going to bed as we might be too energised or too warm to fall asleep.

Sports will boost your sleep but it can take several weeks to take effect so don’t despair if you don’t see any results immediately. Studies show that exercising can increase total sleep time by up to 1.25 hours, so hang in there!