4. KEEP YOUR BEDROOM SLEEP-FRIENDLY

CHECK THE TEMPERATURE: Making the bedroom suitable is a much overlooked yet critical part of getting good sleep. If the bedroom is too warm, this will affect your body’s ability to lower its core temperature so that you fall asleep.

The room temperature should be between 18c and 22c, although our temperature sensitivities all differ.

I like to have all heating off in the bedroom at night, even in winter, and there is a bit of a battle over this with my wife, so I usually don’t sleep fully under the duvet. One couple told me they have a cooling fan by the husband’s side. GET RID OF DISTRACTIONS: The bedroom should offer no distractions and stimuli and should be quiet and dark. Remove devices that distract you from sleep such as televisions, computers and smartphones, and use blackout curtains. KEEP IT QUIET: This can be a real problem if you have noisy neighbours or experience traffic noise. Some people get used to it; others resort to ear plugs and heavy curtains. Double glazing, wall and floor insulation can help.

If you’re moving, visit the new property at different times to make sure evening noise is not a problem. SWITCH TO AN OLD-FASHIONED CLOCK:

Smartphones are used routinely as alarm clocks but if they prove a distraction, they should be replaced by a clock. This is also not straightforward, as many people ‘clock watch’ and get anxious about the amount of time left available for sleep and constantly check and re-check the clock, generating more anxiety. So make sure the clock face is covered. USE LOW-WATT BULBS IN BEDSIDE LAMPS:

Ensure the bedside lights are bright enough for reading but kept as low as possible, using low-wattage bulbs.