“Just one caffeinated drink, whether it’s your post-work Americano or a bottle of Coke, after 4pm can knock an hour or more off the amount of sleep you will be able to get. Opt for caffeine free alternatives, such as herbal tea or non-caffeinated beverages, for your evening beverage.”

“Studies have shown that the scent of this pretty purple flower has excellent sedative effects and helps to promote better sleep. There are many ways to reap the benefits in your room, you can buy a plant, use a diffuser or sprinkle a few drops on your pillow.”

"With Spring here, and Summer fast approaching, many of us will experience an increase in allergic symptoms. Allergies are one of the most common causes of sleep disturbances and anti allergy bedding helps protect you from these."

“Getting a dose of natural light as soon as you wake up is the best way for you to set your body clock. As soon as you wake up, open up the shutters and promote a feeling of wakefulness which will aid your body to feel sleepy later on in the day.”

“Gentle exercise helps relieve stress. Yoga can be a great way to unwind and lose the tension you may be holding in your body. There are loads of easy stretches which can help you to relax. Why not try this routine: http://bit.ly/1Trh7HA”

"Have a relaxing bath, grab a mug of chamomile tea and light some soothing scented candles. Once it becomes a routine, it will trigger your mind to realise that you are getting ready to go to sleep."

"Thinking too much keeps your brain, and you, awake. Try a different train of thought. Instead of worrying about what will happen, think about how you’ve coped with the stress so far and focus on a more positive train of thought."

“If you have been lying awake for 20 minutes, don’t just lie there and worry, get up and do some quiet reading or meditation until you begin to feel tired. Just remember to avoid bright lights and resist the temptation to make a cup of tea.”

“Steer clear of self-help books and anything to do with work. Stick to fiction and prepare yourself for some vivid dreams as you drift off.”

"The main one is that your body uses up amino acids which it needs to help you fall asleep. Drinking around 2 litres of water a day will go a long way to balancing out your hydration levels. But don’t drink too much before bedtime, or you will definitely have your sleep disturbed.”

“Plants help to maintain good air quality and the scent of certain flowers such as jasmine and lavender is known to have a positive effect on the quality of sleep.”

“If you find your anxieties running around your head at night, keeping you awake, one solution is to simply write them down. This helps to provide you with a little more focus on the actual problems while getting that worry off your mind.”

“This is because it makes you get out of bed earlier, gets you motivated for the day and uses up some of your energy so that you wind down quickly in the evening.”

"As you get ready to go to sleep, your body begins to cool down to its optimal sleep temperature. You can help to kick off the process by setting the temperature in your room to between 15-18?, or by turning off your heating about an hour before bedtime; which is plenty of time for your room to reach this temperature."