9 Tips for a better night's sleep

Sleep deprivation can have the same effect on the body as being too drunk to drive. It also heightens the risk of health problems such as heart disease, obesity, diabetes and some cancers. Try some of these tips to increase the length and quality of your sleep.

Keep your bedroom cool - when you sleep your body temperature drops, giving you a more restful sleep.

Keep to a routine - going to bed around the same time every night trains your body to expect sleep at a certain time.

Drink less coffee and caffeinated drinks - caffeine affects your ability to fall asleep, so try to avoid it after 3pm.

Quit smoking - nicotine acts as a stimulant and impedes your ability to fall asleep. Your family will thank you too!

Keep your bedroom dark - simple, we know, but your body uses light levels to manage sleep/wake cycles.

Use a good quality fitted mattress protector, and wash it regularly. A well cared for mattress will repay the favour.

Keep a pad and pen beside the bed - if you can't sleep because you are worried about tomorrow, write down your thoughts, and address them the next day.

Turn the TV off 30 minutes before you go to bed - this gives your brain the chance to wind down and switch off.

Make sure your bed is the right one for you - it is recommended that you update your bed every 7 - 10 years to make sure that what you are sleeping on is the bed that suits you best.