If you’re having trouble getting to sleep or sleeping through the night here are a few tips from the BedSupermarket.com sleep consultants to assist you. Following these simple, golden rules will help ensure that, each night, you get the kind of rest we all need for a healthy lifestyle.

• Go to bed at around the same time each evening and get up at about the same time every morning. Having a set routine programmes the body for rest time and helps get the mind into sleep mode.

• Keep your bedroom as the place where you only rest and sleep. It should be just the right temperature for sleeping, not too hot and not too cold. You can also help create the right environment by using muted, restful colours together with soft lighting in your decoration. And remember, quiet and darkness are important aids to sleep.

• Squeaky springs, worn out upholstery, a mattress that’s too hard or one that’s too soft can all lead to discomfort, which is not conducive to a deep, restful night’s sleep. Always invest in a good quality, supportive bed and make sure it’s one that’s comfortable for you personally.

• Take a walk or a bike ride after your evening meal or do some simple stretching exercises to help relieve the stress and strain of your day and get your body in the mood for rest. Nothing too strenuous though and not too close to your bedtime or it could have the opposite effect and keep you awake!

• Drink fewer caffeine laden beverages such as tea or coffee, particularly in the evening and near to bedtime. They are stimulents, which can interfere with falling asleep and prevent deep sleep. Instead, have a hot milky drink like Ovaltine or Horlicks.

• A large meal or too much alcohol just before you go to bed can be detrimental to a deep, restful nights sleep. The alcohol may help you fall asleep but it could also disturb your sleep later in the night. And your digestive system working hard on your food intake will certainly interrupt your sleep patterns.

• It’s a fact, people who smoke take longer to fall asleep, awaken more frequently during the night and, invariably, experience greater sleep disturbance. So, if you’re a smoker, here’s another good reason to stop!

• Relaxation just before bedtime can help you find sleep more easily when you go to bed. Listening to quiet, peaceful music with the lights down low, a warm, relaxing bath or a few gentle yoga excercises can all help prepare you for sleep.

• Think about the positives that have happened in your day and plan your next day. If you have concerns or a heavy workload, deal with them before you go to bed by making lists of things to be tackled.

And if, having applied all the above, you still can’t get off to sleep, don’t lie there worrying about it. Get out of bed and do something that you find relaxing, like reading or listening to quiet, gentle music. Breath easily, relax and think about anything makes you happy. Then, when you start to feel sleepy again, go back to bed.