Slipping into sleep when you need to is made easier by subtly changing the way you use your bedroom.

The way you use your bedroom can have a profound effect on your ability to get a good night's sleep  Your bedroom is your sanctuary--a calm and relaxing place that, since your childhood, has been a personal space in which you can relax and be yourself.

If you're sharing an apartment or living in a small space, however, you're as likely to use your bedroom for entertaining ugests, studying, working and eating as you are for sleeping.

BED IS FOR SLEEPING

If your bedroom is also your general living space, you may find it difficult to psychologically switch off at bedtime. If this is the case, you need to train your body to associate your bed with sleep.  Get into bed only when you are tired and on the verge of falling asleep.  If you feel like reading or watching TV, relax in a chair or even on cushions on the floor rather than sitting in bed.

KEEP IT DARK

We associate light with daytime and being active.  If you find that light is disturbing your sleep, use heavy curtains to keep your room dark or perhaps you could try using an eye mask.

RECLAIM YOUR BED

You may be associating your bed with activities other than sleep.  Try to separate your bed from other areas of your room, such as a desk or easy chairs, by using a screen or a thin curtain.

THE RIGHT MATTRESS

An uncomfortable mattress or pillow can lead to back pain and a bad night's sleep.  Mattresses and pillows should be replaced once the support in them has gone.

BLOCK OUT THE WORLD

Light is not the only form of distraction from the outside world.  Traffic noise can be a great disturbance, but you can dampen the sound with heavy blinds or curtains.

FRESH AIR

Even in winter, fresh air is essential for a sound night's sleep.  Stuffiness or smells can remind you of your day or unsettle you, preventing your mind from clearing itself and switching off.

TEMPERATURE

Your body cools down during sleep.  Opening your window or using a fan can help to drop the temperature of a room.  This then helps to get your body ready for slumber.

SILENT NIGHT

To block out distracting background noises, try wearing earplugs or playing low-volume relaxing music.  White noise, such as a fan, may also help to lull you to sleep.

DREAM PILLOW

A dream pillow is a small sachet filled with aromatic herbs.  When squeezed, the dream pillow emits the fragrances of the herbs within to help you drift into a restful sleep.

FROM YOUR CHOICE OF MATTRESS TO AROMATHERAPY, THERE ARE PLENTY OF WAYS THAT YOU CAN PREPARE YOUR BEDROOM FOR A RESTFUL NIGHT'S SLEEP