Push Doctor advise making these five changes to create the right environment for sleep and get a better night’s rest.

Clean your room

Studies have shown that a tidy bedroom results in better and healthier sleep. Even if you don’t hoover as regularly as you should, clearing away clothes and even making the bed can make a big difference.

According to the National Sleep Foundation, people who make their bed are 19 per cent more likely to have a good night’s sleep than people who don’t bother.

Cats are nocturnal so are likely to move around while you’re trying to snooze, Push Doctor state, while dogs may demand attention, no matter what time of night it is. If you have trouble sleeping, it’s best to regulate them to another room.

Don’t look at the time

It’s best to leave your phone out of reach of your bed. The blue light it emits may disrupt your circadian rhythm (your 24-hour cycle), making it harder to fall asleep.

If you wake up in the night, the temptation to check the time is reduced if you can’t easily reach for it. Constantly checking the clock can also make you anxious, making it harder to drift off. Dim the screen, keep it off your bedside table and ignore it until morning, advises Push Doctor.

Any warmer than that causes restlessness, according to the Sleep Council, while a temperate colder than 12°C will make it harder to nod off.

Make your room smell of lavender

Having a bedroom that smells nice makes it a more inviting place to be. If you have trouble sleeping, lavender can boost relaxation and help you drift off.

Sprinting a few drops of essential oil on your pillow or use a diffuser or air freshener.