Everyone knows they feel better after a good night's sleep. But for some, sleep does not come easily.

Just over half of Kiwis say they never wake up feeling refreshed, while 25% report having ongoing sleep problems. Most adults need 7–8 hours of sleep each night and not having enough sleep can affect how you perform during the day and your personal safety. Not being able to get to sleep, or stay asleep, can be frustrating but the good news is there are things you can do to improve your sleep.

If you are experiencing the effects of poor sleep, great improvements can be made by making a few changes to your daily routine and habits.
Try to go bed and get up at the same time each day, including weekends, even if you have had a disturbed night's sleep.
Your internal body clock and hormones that control sleepiness and wakefulness work best when you have a regular sleep routine.
If you really need to catch up on sleep, it is better to go to bed earlier than normal and still get up at the same time as normal.
Get out in bright light as soon as you wake up – light is the best regulator of your biological clock.

Prepare your bedroom for sleep

• Make sure you have curtains or blinds that are thick enough to keep out the light.
• Try to have the room at a good temperature, slightly cool is best.
• Make sure your bed is warm but don't leave the electric blanket on if you have one.
• Have a good supportive mattress and pillows.
• Change the sheets and pillow cases regularly.