What we ought to do to enjoy a perfect nights sleep

Read below for our top ten tips on getting the perfect night's sleep:

1. Regulate your bedtime
It may sound terribly regimented but having a set bedtime and waking-up time will get your body into a healthy sleeping routine. After a long week's work, we all deserve a weekend lie-in but try not to deviate too far from your weekday sleeping schedule. Late risings over the weekend will mean that by Monday it will be harder to wake-up and your sleep-cycle will need to be re-set again.

2. A good bed = great sleep
Far too many people underestimate the importance of a quality bed when it comes to getting a good night's sleep but together with a rested mind, it is a key component. A decent bed and mattress should be seen as an investment; if you spent ?500 on a good quality mattress, over ten years you'd be investing approximately 14p per day on a good night's sleep.

3. Let troubles trouble you no more
There is nothing more conducive to a bad night's sleep then a busy brain. Worries and anxieties play havoc with stress levels so put pen to paper and write down anything that's troubling you; it's cathartic and a proven way to relieve tension. Warm baths and reading are also great stress-relievers and effective ways of inducing sleep.

4. Exercise your right to a good night's sleep
Low impact exercise such as walking, swimming and yoga are great ways of relaxing while keeping fit and improving mental wellbeing. An evening stroll can help you wind down and let go of the day's stresses before bedtime.

5. Don't underestimate the importance of quality quilts
Clean, quality bed linen can make all the difference to your sleep. Higher thread counts on bed sheets can keep you warm in the winter without making you sweat while Egyptian cotton is a must-have for keeping cool in the summer.

6. Don't lie in bed awake
The anxiety of not being able to fall asleep contributes to sleep deprivation and insomnia. If you find yourself incapable of falling to sleep, don't stay in bed as this will only increase stress. Instead, get up and do something that you find relaxing until you feel sleepy enough to return to bed.

7. Lose the pre-bedtime caffeine fix
Don't panic, we're not suggesting ridding your diet completely of caffeine but cutting out tea, coffee and caffeine containing soft-drinks during the latter part of the day will make a significant difference when it comes to bedtime. Caffeine prevents us from falling asleep so instead opt for hot milky drinks and herbal teas, in particular Camomile; a traditional sleep aid.

8. Make your bedroom a place of rest
A peaceful environment induces a peaceful state of mind so pay attention to your bedroom. Retain an optimum temperature (not too hot and not too cold) and avoid clutter and unruliness. A tidy, quiet, dark room are the key components to an ideal sleeping environment.

9. Reserve your bed for sleep
Beds are meant for sleeping. Avoid doing things like working from your bed, that way when you get into bed, you will automatically associate it with a feeling of calm and this in itself will trigger a powerful cue for sleep.

10. Binging before bed is bad, bad, bad!
Avoid overeating or alcohol binges before bed. Alcohol may initially help you fall asleep but is likely to cause a night of broken sleep.

Top tips to help you sleep at night, from Paul Simon Beds.

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