Going to bed alone at 10.39pm wearing your comfy pyjamas will allow you to get the perfect night’s sleep.
Reading a book, having two pillows and curling up on your right hand side will also help you feel refreshed in the morning, a survey suggests.
The poll of 2,000 Britons also showed the optimum eight hours of sleep is achieved if people stop using their phones 37 minutes before closing their eyes.
The report, commissioned by eve Sleep, a mattress manufacturer, revealed that 16°C is the perfect temperature for shut-eye. All the lights should also be turned off.
Reading a book, having two pillows and curling up on your right hand side will also help you feel refreshed in the morning, a survey suggests
What the experts say
Jas Bagniewski, CEO of eve Sleep, said: ‘We’re on a nationwide crusade to encourage people to join the sleep rich – that army of people who start the day looking and acting well rested and full of energy.
‘This poll confirms that as a nation we’re wise to the basics, like getting a solid eight hours.
‘It still seems though, that we have some way to go towards actually putting this knowledge into practice.
HOW TO HAVE THE BEST NIGHT’S SLEEP
Go to bed at 22:39
Ensure your room temperature is 16.1 degrees Celsius
Put on clean bedding
Make sure the room is totally dark, painted white, and tidied
Avoid your phone for 37 minutes before sleep
Read a few pages of a paper book (not an e-reader)
Sleep on your right side, with legs curled up
Don’t cuddle up with your partner
‘While we all know that looking at our phones isn’t helpful for example, almost a third of us are still doing it less than 10 minutes before trying to drop off.’
He added: ‘With the nights drawing in there’s no time like the present to perfect both your sleep environment and your bedtime habits.’
Almost half of the people quizzed – 44 per cent – said they sleep much better when their partner isn’t in the bed with them.
More than three in 10 Brits read a paper book before bedtime, and two fifths can’t get to sleep unless the room is completely dark.
The majority of the nation sleeps on their right hand side, with their legs curled up, and just one in 20 sleep on their back.
Britons are also most likely to hit the hay in full pyjamas. Just under a quarter said they go to bed in the buff.
One in four can’t remember the last time they had a good night’s sleep, with many claiming their lack of slumber is due to being too hot.
And three in ten said their partner’s incessant snoring is what keeps them lying awake at night.
Just one in five think having sex before bedtime is the best way to guarantee a restful night’s kip.