7 DAYS TO BETTER SLEEP

Take control of disrupted nights with these simple but effective expert cheats

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Struggle to nod off? Frequently awake in the early hours? You're not alone – 71%* of Brits don't get the recommended seven to nine hours of shut-eye every night. This can spell bad news for your physical and mental well-being - increasing your risk of conditions such as type 2 diabetes, heart disease and anxiety. And the longer daylight hours and warmer temperatures during spring can make matters even worse. But don't fret, these small tweaks can sort your slumber and boost your overall health in just one week.

MONDAY Change your tog

Still bundled up under a thick duvet? 'Warm temperatures reduce the time spent in slow-wave sleep and REM sleep - the stages when the body does critical work to rejuvenate itself,' says sleep expert Alison Jones from mattress brand Sealy. Menopausal hot flushes? Warm nights can feel even worse. This lack of sleep can result in moodiness and difficulty concentrating the next day.

Switch your duvet for a tog of seven to 10.5 to keep you cool as we head into summer and have a blanket at the end of your bed for when the temperature drops. Don't want to change duvets seasonally? A 10.5 tog duvet is a great all-rounder.

TUESDAY Rethink mealtimes