The ideal bedroom temperature for sleeping is between 60 and 67 degrees Fahrenheit (15.5 and 19.4 degrees Celsius). Note that it’s higher for babies and toddlers.

It’s a good idea to avoid caffeine, alcohol and sugary drinks before bed.

But drinking one of the many relaxing herbal teas is a good way to spend some quiet time, perhaps whilst reading or listening to music.

If you find yourself hungry at night it’s ok to have a light snack before ...

• They stimulate your brain.
• The light that some devices emit might affect your internal body clock. If you can’t separate yourself from your phone, at least put the blue light filter on and dim the screen brightness.
• They can be addictive, eating into even more sleep time.

It’s fine to relax with a good book in bed. Many people find that this in itself helps them sleep.

The alternative is to read in another room for a while, perhaps with a relaxing drink, and then continue in bed once you start feeling sleepy.

• It can calm an overactive mind.
• You can think, plan and prepare for tomorrow, so you don’t lie awake worrying about details when you go to bed.
• By repeating a regular pattern, you can train your body and mind to unwind ready for bed.
• Many activities people do in the e...

Write down your worries and points you need to remember for the next day, before going to bed.

That way you know you won’t forget anything important, and you can relax.