1. Don’t make your bed
Save time by leaving your bed unmade. Experts from Kingston University in the UK found that this reduces moisture, making it harder for allergy-causing dust mites to survive.
2. Turn off your phone
People exposed to phone radiation at night get less deep sleep, say Massachusetts Institute of Technology experts. And you though it was those Facebook and Twitter notifications keeping you awake.
3. Go for wool
Stay snug without breaking into a sweat. Get her to buy merino wool bedding the next time she goes shopping – it transports more moisture away from the skin compared to synthetic fabrics, improving sleep, found the journal Autex.
4. See orange
It isn’t only the excitement from the just-concluded 3am football match on TV keeping you awake: Blue light from TVs and laptops mimic daylight, boosting alertness, found the Lighting Research Centre in the US. Counteract this by buying an orange shade for your bedside lamp and don’t keep these gadgets in your bedroom – if possible.
5. Invest in a dimmer switch
Exposure to bright light before bed suppresses levels of the sleep hormone melatonine by more than 50 per cent, according to the Harvard Medical School in the US. Invest in a dimmer switch (yes, that turning knob) and try to rest your retinas by turning down the lights at least two hours before you turn in.
6. Beat the 7-year itch
Studies by The Sleep Council found that replacing an old bed can add 42min to your total sleep time. It’s time to ditch your mattress after seven years.
7. Let the (morning) light in
It’s time to see the light – the natural morning light, that is. According to a study published in the journal Neuroendocrinology, it will help to regulate your circadian rhythm, making it easier to sleep when night hits. Skip those blackout blinds you’ve been thinking of getting.