BETTER SLEEP...in a week!

Waking in the night or trouble nodding off? Here's how to improve your slumber in just seven days

DAY ONE UNDERSTAND YOUR SLEEP NEEDS 

How much sleep? Don't just focus on how much, but how good, says sleep behaviour expert James Wilson, known as The Sleep Geek. 'Sleep need is not a magic number,' he warns. 'Generally we need between six to nine hours, but every person is different, and every night is different, depending on what we've dealt with physically and emotionally throughout the day! *Keep a sleep diary If you're worried you're not getting enough, try keeping a sleep diary to help identify helpful and unhelpful patterns. And to identify the best sleep schedule for your needs.

DAY TWO GET YOUR BEDROOM RIGHT

* Check the lighting 'Light has a strong influence on our body clocks,' says sleep expert* Dr Sophie Bostock.

'Blackout blinds or an eye mask may help you to sleep more easily. If you get up to go to the bathroom at night, stick to a dim night light or use your phone.' * And room temperature Recent research from sleep experts, including Harvard Medical School in America, has shown that the most restful and efficient temperature for sleep in older people is between 20-25C.

TRY...

LUMI Nightlight, £29.99, John Lewis. Create the perfect bedtime ambience with 24 soothing sounds and a reassuring night light, with seven colour options and five brightness levels.