Tips for a restful night's sleep:

1. Keep regular hours:

Keep your biological clock in sync. Go to bed at the same time each night if you can and try waking up at the same time each morning - even on weekends.

2. Develop a sleep ritual:

Try to do the same things each night just before bed to cue your body to get ready to settle down for the night. Predictable pre-sleep patterns encourage your body to relax.

3. Sleep on a comfortable supportive mattress and foundation:

It's difficult to get deep, restful sleep on a mattress that's too small, too soft, too hard or too old. SInce you'll spend a third of your life in your bed, a quality innerspring mattress and foundation is one of the most important, valuable and cost-effective purchases you can make. Studies have shown that an innerspring mattress and foundation create the least tension, least strain and least muscle fatigue on the lower back, resulting in a better night's sleep allowing you to wake up refreshed and feeling great.

4. Exercise regulary:

Regular exercise can help you to relieve the day's tensions - but not too close to bedtime or you may have a hard time falling asleep.

5. Cut down on stimulants:

Consuming stimulants in the evening interferes with falling asleep and prevents deep sleep. Caffeine is a common stimulant and the last thing you want in your system when you're trying to sleep. It can be found in coffee, teas, chocolate and some medications including nasal sprays. Be aware of your caffeine intake and limit it to consumption up until 3 to 4 pm, if you must have it at all. Late night trips to the coffee shop may be fun, but they'll wreak havoc on your ability to sleep. Try decaf.

6. Don't smoke:

Smokers take longer to sleep, wake more easily and more often, and experience disrupted, fragmented sleep - it's the nicotine that does it.

7. Drink only in moderation:

Alcohol interrupts and fragments sleep. Try not to drink alcohol in the hour before bedtime.

8. Unwind early in the evening:

Try to deal with worries and distractions several hours before going to bed. Create a bedtime routime that makes you comfortable. Keep a pad and pencil by your bed and make yourself a to-do list for the following day. This will put your mind at ease and allow you to sleep better. Obviously a warm bath, calm music, or if you're lucky a massage from a friend will also help you unwind.

9. Sleep position:

Try and avoid sleeping on your stomach as that position forces your back's natural 'S' curve into an unnatural arch. If you sleep on your back, a pillow under your knees will help maintain your proper spinal curve. The most natural position to sleeping though is the one you learned before you were born - the foetus position, on your side. Snoring can often be reduced by using additional pillows to raise your head and shoulders. You can also try sleeping on your side rather than your back as people who lie on their back tend to snore more.

10. Don't make false savings:

A top of the range Sleepy's mattress requires three times the manufacturing time than any of our other mattresses. That's because there are more comfort layers and support technology systems built in to give you the best possible night's sleep. With mattresses (as with most things) you really do get what you pay for - skimp on the costs and within a couple of years your body will be telling you that you've got to go shopping for a new mattress again. Buy the best you can afford now, even if it means stretching yourself a little bit, and you'll get a pay back every night when you go to bed.