1. Avoid your bed until you feel sleepy

This might sound obvious, but the best way to improve your sleep consolidation is to reduce the amount of time you spend in bed when you’re not feeling sleepy.

You should make sure to maintain a consistent wake time (this helps your body’s sleep/wake cycle to regulate your melatonin/cortisol balance so you feel awake at the right times) but you may have to sacrifice the consistency of your bedtimes at first.

Over time, however, you’ll get into a routine and be able to reap the benefits of your improved sleep consolidation. “With improved sleep consolidation your body ‘learns’ to associate your bed with sleep, making it easier for you to fall asleep and get great quality rest,” Schnorbach adds.

2. Limit napping

It may seem obvious but avoiding any daytime naps – especially towards the late afternoon or early evening – will increase your sleep drive, reducing the chance of you waking up during the night and disrupting your sleep architecture in the process.

If you really feel like you need a nap, make sure to keep it under 30 minutes; this will allow you to reap the benefits of a mid-day kip without affecting how well you sleep at night.

3. Follow good sleep hygiene

“It’s important to follow the basics of good sleep hygiene,” Schnorbach says. “Sleep hygiene refers to a set of behavioural and environmental recommendations used to promote sleep.”

She continues: “These steps can be simple things like reading a book or taking a bath before bed, ensuring the bedroom is dark and not too warm, and avoiding disruptors like caffeine and blue light.”

Want to get better quality sleep? Here’s why you should pay attention to your sleep consolidation