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Create a bedtime ritual. Go to bed and wake up at the same time every day – even at the weekends – if you can.

Keep your mobile phone and TVs out of the bedroom, using something else as your alarm clock. Ian likes to use a light alarm clock, and Henry likes to wake up to a motivational podcast to get him up and raring to go! We set up a charging point in the hallway for phones.

Reduce your caffeine Intake. We used to drink up to five cups a day – that’s too many! Have your coffee in the morning, or at lunchtime, then it’s out of your system by bedtime.

Reduce exposure to bad light at bedtime. Looking at your phone or a computer screen late at night can make your body think it’s morning, due to the bright blue light your devices emit. Try to turn off technology an hour or so before bed, or if you really can’t do that, use an app that will dim the light of the screens. These are available on most mobile phones, and you can download laptop applications to do the same thing.

Put yourself on a strict sleep routine. Aim to get 8 hours of sleep a night, for a week, at the expense of all else (even exercise). See how amazing you feel. Then take it from there!

Aim to get your room as dark and quiet as possible at bedtime. If your room isn’t completely dark, try fitting blackout blinds or using a really comfortable eye mask. And ear plugs are great for helping keep sounds out – get the best ones you can.

Keep your room cool. Around 18˚C is a good temperature. If you find you are sweating, or tossing and turning, consider investing in a duvet with a lower tog rating.

Make your bed each day. Your bed should be as inviting and as comfortable as possible. Invest in some quality fitted sheets and bedding that you love.

Embrace napping. Napping is great, and it is a skill that can be learned. A 20-minute daytime nap can do wonders to revive you; even a 5-minute nap can leave you feeling refreshed. Sofas, car seats, or even at your desk at work can be great nap spots, where you can bring yourself back to alertness if you’re a little low on sleep.

Get outside first thing in the morning and get 20 minutes of daylight on your skin (not through glass, and not wearing sunglasses!). We find exercising in the morning (usually running or cycling) is a great way to do this, but see what works for you.