Do you feel jaded at work? Are you forever craving that 'extra hour' in bed? Browse through these expert tips for the answer to your sleep problems.

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Determine your personal sleep quotient (PSQ)

Pick a bedtime when you're likely to fall asleep quickly, and make sure it's at least eight hours before you need to get up.

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Keep a consistent sleep time and wake time

Go to bed at the same time every night and wake up naturally at the same time every morning, including weekends.

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Give yourself time to wake up

Even with adequate rest, don't expect to wake up bright-eyed and bushy-tailed, as the cliche goes.

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Get sleep in one continuous block

Sometimes it's impossible, we know.

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Make up for lost sleep as soon as possible

Every two hours of wakefulness requires a repayment of one hour of sleep.

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Try napping to pay back your 'sleep debt'

When sleep is curtailed at night, a nap can be a stopgap measure to get through the day.

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Buzz off: avoid caffeine after 2 pm

It's the magic bullet that allows 'sleepy you' to make it through the day - the most widely used drug in the world.

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Last call: avoid alcohol three hours before bed

Many people believe that a nightcap facilitates sleep, but that's a tired old wives' tale. Alcohol is not a sedative.

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Butt out: quit smoking for instant rest

Nicotine is an even stronger stimulant than caffeine. It makes it hard to fall asleep and maintain sleep.

sleep 10

Exercise between 5 and 7 pm

Exercise raises endorphin levels to deepen sleep and make it more efficient and restful.

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Cool off: set the thermostat at 65 degrees

This is the ideal sleeping temperature. If you're used to it being sauna-like, reduce the temperature gradually.

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Dim the lights: use 45-watt to 65-watt bulbs

Light is one of the most powerful cues for initiating and maintaining wakefulness.

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Lull your eyes to sleep

Use a small lamp with a dimmer for reading in bed. Gradually lowering the brightness will fatigue your eyes and promote drowsiness.

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Shut out the light

Once the lights are out, make sure your bedroom is as dark as possible. If city lights are shining through a curtain or shade, try blackout drapes.

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Cover the clock

Even the LED digits on your alarm clock have enough luminosity to get through your thin eyelids and disrupt your sleep.

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Neutralise the noise

Even noise as low as 60 decibels, the level of a normal conversation, can stimulate your nervous system. And any sudden or loud sound can put your brain on alert.

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Stop his snoring

If you have a partner who snores, try using earplugs or investing in noise-cancelling headphones.

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Design a bedroom

Choose muted colors such as neutrals or light pastels for walls and bedding.

A light blue ceiling has been found to be soothing.

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De-clutter your bedroom

Leave toiletries in the bathroom. Clear off that bureau. Get rid of all those magazines and books on the nighttable.

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Replace your mattress

Because dust mites will double the weight of your mattress, you should invest in a new one every 10 years.

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Dress for rest - or wear nothing at all

Soft, loose-fitting, breathable garments are ideal.

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Pick a perfect pillow

Make sure it's firm enough to support your head and neck and maintain your spine's normal curve.

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Go shopping for sheets

Picking great bed linens should start with the feel. Don't pay too much attention to the thread count.

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Eject the electronics

Create an 'information-free' zone. That means no computers, TVs, iPads, iPods or Blackberrys in the bedroom.

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Wind down from the day

A pre-sleep routine is key to a good night's sleep. Your body needs a buffer between the day's stress and the night's rest.

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Protect your privacy

Keep kids out of your bed. If you have young children, don't let them develop the sleep-disrupting habit of crawling into your bed on a regular basis.

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Take a break

If you toss and turn, get out of bed! Whenever restlessness persists for more than 15 minutes, go to another room.

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Stretch for sleep

Stress is the number one cause of insomnia.

Yoga poses can help your mind relax, help you let go of worry and slip into a deep slumber.

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Lose weight while lying down

Staying in bed longer can actually keep you from gaining weight!

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Build your brainpower with sleep

Are you looking for a promotion? Learning a new skill? Studying for a test? Struggling with a problem?