Feeling tired all the time? Not getting a good night’s sleep? Enough of that. Bensons for Beds and The Sleep School’s Dr. Guy Meadows shares his top tips to tackle the woes of sleepless nights to keep you energised

EATING AND DRINKING

Leave at least two hours between eating and sleeping. Limit caffeine to before 2 p.m. and no more than 2 to 3 per day.

SWITCH OFF

Phones, tablets and TVs emit light, which halts the production of the sleep hormone Melatonin. Sleep more soundly with electronics stowed away.

THE BEDDING

An exceptional mattress will provide the utmost support and comfort for your body; helping you to achieve great quality sleep, every night. Spend time considering how soft or firm you prefer your mattress to ensure the perfect sleep. Also the night’s sleep memory foam pillows and sumptuous sheets provide make splashing out totally worthwhile.

DON’T WORRY BE MINDFUL

Instead of dwelling on negative thoughts, notice and let go of them by focusing on how cosy your duvet and pillow are. Mindfulness is proven to reduce the time taken to fall to sleep and improve sleep quality.

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STOP SNOOZING

Research suggests you feel most refreshed after an unbroken sleep. Set your alarm to go off only when you need to get up rather than snoozing for 15 minutes before.

RECHARGE WITH A POWER NAP

Nap for no more than 30 minutes for an effective natural boost of daytime energy, ideally between 12 and 3 p.m. Research shows that taking a power nap can increase alertness levels by 100% for up to four hours afterwards.

STAY IN BED

Waking up at night? Resist the urge to get out of bed in the middle of the night. Getting up will train your body to wake up more frequently.

THE PERFECT BEDROOM

Aim for quiet, cool, dark and comfortable. The optimal temperature for a superb night’s sleep is 17 Celsius.

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KEEP A REGULAR ROUTINE

Keep your body clock on time to strengthen the link between the night-time and sleep by heading to bed at roughly the same time each night.

EXERCISE TO WIND DOWN

Hit the gym in the late afternoon. You’ll tire yourself out, leading to a deeper sleep.

It is very beneficial for a persons well-being that one can enjoy a good night sleep. For more helpful information and guide, check out this helpful Counting Sheep Research.