You’re a few tips away from an undisturbed eight hours.

Shifting your mattress off the bed frame, leaving your mobile phone in the living room, listening to the soothing sounds of nature – we look at some of the ways you can safeguard your sleep.

1. Use sound to your advantage

Light sleepers can face a hard time switching off because of the faintest of noises; a ticking clock, the hum of traffic outside. Ensuring a restful night’s sleep doesn’t have to mean creating a silent cocoon, in fact, you can use some carefully chosen audio to drown out unwelcome noise. The sounds that encourage sleep vary from calming music, to lapping seas and can be listened to with wireless earphones so your comfort isn’t compromised.

2. Steer clear of screens

Avoiding watching TV or scrolling through your phone an hour before bedtime can help to maintain your circadian rhythm – your natural body clock is negatively impacted by the blue light emitted from screens on devices. If you’re a particularly light sleeper, you should probably go one step further and unplug electronics at the wall and turn phones on to ‘do not disturb’ or leave them outside your bedroom. This should ensure any unexpected sounds, sights and vibrations don’t interrupt your sleep.

3. Darken the room

During the summer months, longer days creep into our evenings and start earlier in the morning, playing havoc with our sleep hormone levels. Although sleep masks are an old favourite for blocking out light, many people find the eyewear uncomfortable. Light sleepers can try limiting the light that gets into the bedroom in the first place. Blackout curtains use materials designed to prevent sunlight from entering a room and will help maintain a healthy night’s sleep.

4. Limit liquids

Many people head to their bedrooms at the end of the day with a glass of water in hand. While it’s important to stay hydrated, drinking close to bedtime can lead to an interrupted night’s sleep. You should ensure that you drink around eight glasses of water a day but try to consume the recommended amount long before putting your head down. You’ll cut down visits to the bathroom and give yourself a better chance of catching eight hours of rest.

5. Master your body temperature

Maintaining your body temperature is key to enjoying an undisturbed night’s sleep. Your first port of call should be ensuring you have a suitable duvet for your bed, and you should go for a lighter tog option during warmer months. Shop our temperature regulating, luxuriously lightweight Embrace Silk Filled Duvet. If maintaining a suitable temperature is particularly difficult, you could even try moving your mattress to the floor, or if you have the option, try sleeping downstairs.

Read more about how to stay cool and sleep well on hot summer nights.