Tips for improving your sleep pattern

A recent study showed how sleep patterns could be improved in just three weeks.

The research, carried out by scientists at universities in the UK and Australia, suggested that simple techniques really can make a huge difference – including keeping consistent bedtimes, avoiding caffeine and getting plenty of morning sunshine.

Here are the simple changes that participants were instructed to make:

- Wake up two-three hours earlier than usual and get plenty of outdoor light in the morning

- Eat breakfast as soon as possible

- Exercise only in the morning

- Have lunch at the same time every day and eat nothing after 7pm

- Banish caffeine after 3pm

- Have no naps after 4pm

- Go to bed two-three hours earlier than usual and limit light in the evenings

- Maintain the same sleep and wake times every day

Find out more here.

This is how much sleep the government is urging you to get each night