We spend a third of our lives asleep or at least in a bed. Good quality sleep is essential to re-boot our bodies and research now shows that most people require at least seven hours sleep to enable the systems to regenerate, rejuvenate and prepare for the following day’s activities.

A lack of good quality sleep can be extremely detrimental to good health and wellbeing. Weight gain, general apathy, diabetes, high blood pressure and heart disease can all be exacerbated by poor sleep.

However, with lifestyles increasingly dominated by smartphones and tablets, it can be difficult to get the good quality sleep we need because the blue light emitted by most screens inhibits the production of melatonin which is a sleep inducing hormone.

Therefore your bedroom needs to be an oasis of calm.

Here are my top tips for the perfect night sleep.

The temperature of the room should be cool, try having the window or vent slightly open.

There should be no unnecessary light, either from outside or electronic equipment.

It’s also important to have a regular night-time routine:

Retire at the same time each night

Don’t eat too late; If you do find yourself hungry before you go to bed eat an oatcake as this will release energy slowly.

Don’t exercise within a couple of hours of bedtime

Don’t drink caffeine after 4pm.

Investing in a new bed could offer the perfect way to get a great night’s sleep.