Simple lifestyle changes can make a world of difference to your quality of sleep.

Here are 5 easy tips that can create the conditions for a calm and restful sleep: 

• Keep regular sleep hours

Going to bed and getting up at roughly the same time every day (even on the weekends) will programme your body to sleep better. Choose a time when you're likely to feel tired and sleepy.

• Create a restful sleeping environment

Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep. Try to limit your exposure to screens or bright lights 30-45 minutes before bed, this will allow your body to release the natural sleep chemicals for sleep. If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often disturbs you in the night.

• Exercise regularly

Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up over the day. Make sure that you don't do vigorous exercise, such as running or the gym, too close to bedtime, though, as it may keep you awake.

• Write away your worries

If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. The aim is to avoid doing these things when you're in bed, trying to sleep.

• If you can't sleep, get up

If you can't sleep, don't lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed. If lack of sleep is persistent and affecting your daily life, make an appointment to see your GP.

For more tips on how to sleep better, follow the link - www.nhs.uk