Sleep well and you'll make the most of your day

If you're more get up and groan than get up and go in the mornings you may want to take a look at how you're sleeping. Laura Hewson offers some tips on how to rise and shine.

• Bedroom basics
With the amount of time we spend sleeping - or trying to - a comfortable bed is a seriously good investment.

If yours is too hard, too soft, or has simply seen better days, it may be affecting your sleep and should be replaced.

Try to choose bedding made of natural products such as cotton or linen and avoid anything scratchy, which could irritate your skin and keep you awake.

Don't live with a bad pillow - there are so many different kinds on the market now that there's bound to be a perfect one for you.

When you get up in the morning, don't make your bed immediately - we sweat during sleep and this gives it time to air out.

Your room should be dark at night, which cues the body that it's time to sleep.

If you have any outside light coming in through your windows, you may want to consider thicker curtains.

Also remove any electrical devices in your room that emit light.

Use a soft light or lamp to help your body get ready for sleeping in the evening.

The temperature should fall slightly on the cooler side, and there should be enough ventilation to stop the room being stuffy.

Noise can interfere with sleep so don't fall asleep with a radio or TV on.

Try to make the quietest room your bedroom, go for thicker curtains to block outside noise and, if all else fails, consider using earplugs.

Worth a shot: According to the principles of feng shui, the location of your bed is important both for good sleep and good relationships.

The general rule is that your bed should be diagonally opposite the door, never facing it.

• Sleep stealers
Caffeine: We all know that caffeine can affect our sleep so try to avoid it from mid afternoon on.

Instead try a herbal tea, such as camomile, or a milky drink before bed.

But don't drink too much liquid or you'll have to get up in the night.

Cigarettes: Smokers experience withdrawal during the night, which upsets sleep. One more reason to quit.

Alcohol: Having a nightcap may help you nod off but it's also more likely to wake you up during the night. Instead drink about 30mls of tart cherry juice (available from health food shops) to help boost melatonin levels.

Drink it about an hour before bed or at the same time each night if you do shift work.

Napping: Don't do it if you can't sleep well at night. Have a snack at this time instead or go for a walk to wake up.