How to get your best sleep ever

2. Forget modern life

Remember when we were promised that the technological revolution meant we would be able to work from anywhere? We all thought that meant starting Monday morning on a white, sandy beach. In reality it means we are constantly on call. Create a cut-off point (at least half an hour before bed) else 'out there' in the world beyond the bedroom.

3. Black out

The circadian rhythm (the mechanism that lets us know it's time to go to sleep and time to wake up) is stimulated by light. We need darkness to send the body the ‘wind down' message, and light to wake up. Even the tiny, red stand-by lights on TVs and stereos stop the rhythm from doing its job properly, so leave TVs out of the bedroom. If you like a little background noise, try the Natural Collection Bodyclock Classic with Radio (£79.95). With a 30 minute sunrise and sunset setting, it will gently wake you up in the morning and send you off to sleep at night.

4. Make your bed a homage to comfort

Invest in sheets with a minimum 200-thread count, which will feel super-soft against your skin. We lose half a pint of water through perspiration as we sleep, so if you tend to get very overheated, opt for linen – it can absorb up to 20% of its own weight in moisture, helping keep your temperature balanced. These 200 thread count Egyptian cotton housewife pillow cases (£4.95 each) will keep you cool, and you can also invest in a decent mattress – read our article on how to buy the right mattress for your particular body, lifestyle and budget.

5. Get the temperature right

Our core body temperature needs to drop for us to get into a deep sleep, says Dr Chris Idzikowski, director of the Edinburgh Sleep Centre. Optimum temperature should be 16-18°C. Keep track of how hot your room is with this cream thermometer (£18) from Garden Trading. Then adjust the heating if things feel a little too warm.

6. Work out

Regular activity will make sure that by the time you hit the sack, your body is tired enough that it will fall into a deep sleep more quickly (just don't exercise too close to bedtime when you should be unwinding). If you can't face the hamster-cage regime of the gym, try some at home activity in the form of a skipping (there's a reason boxers in training vouch for it). This Gold's Gym Heritage Leather Skipping Rope (£14.95), John Lewis, is the ultimate retro style statement. And the best part is it won't take up any room in your home.

7. Soft light

Decorating the bedroom with pastels, such as violet and blue, or a soft white or rich brown, which can all encourage rest and relaxation. A soft-light (no more than 40-watt bulb) bedside lamp will also signal to the body that rest is on its way, helping you to wind down. Try this Boston Brown & Beige 1-Light Table Lamp from B & Q Next Day (£28.98) from Lumens.co.uk.

8. Cuddle up

Studies have shown that cuddling up recreats the animal-bonding experience and aids sleep. If you're lacking a warm body to snuggle up to, a Faux Fur Cushion like this one from Marks and Spencer (£19.50) makes a good interrim replacement in the name of shut-eye.

9. Feel puzzled

If your mind finds it hard to switch off from the day's activities, consider turning your attention to a puzzle which will focus your attention and help you unwind. Fitting together this Times Puzzle, personalised to your date of choice, from Firebox.com (£24.99), will fully absorb your energy and have you zonking out in no time.

10. Shut eye

Many of us need complete darkness to sleep, but this isn't always possible, especially if you're trying to grab a quick daytime nap, or going to bed earlier on in the summer months. This Bombay Duck Amelie Satin Eye Mask with Bows (£8.50) will block out the light completely. Lie back and relax.

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