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From ditching curry and booze to keeping your eyes off the clock, here is a guide for anyone suffering sleepless nights

Your bedroom is for sleep, right?* So stop using it as your living room. It is your sanctuary: keep it tranquil and dark. Your body needs darkness to release melatonin, which in turn helps you sleep – so invest in blackout blinds or an eye mask. Switch off mobile phones and computer screens, as their LED screen blue light is particularly unhelpful for melatonin production. If you need a new mattress, spend time choosing one that is appropriate, and make sure your duvet is the right tog for the season.

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