Today is World Sleep Day, and of course we don’t need to be told twice to get into bed, but how do we get a perfect night's sleep?

World Sleep Day happens in the middle of March every year and is intended to be a celebration of sleep and a call to action on issues surrounding sleep.

The World Sleep Day committee aims to lessen the burden of sleep problems through better prevention and management of sleep disorders.

Whether you sleep two hours a night or 10 there are several ways you can improve your quality of sleep.

The World Sleep Society has created 10 commandments of Sleep Hygiene for adults:

1. Establish a regular bedtime and waking time.

2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.

3. Avoid excessive alcohol consumption 4 hours before bedtime, and do not smoke.

4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.

5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.

6. Exercise regularly, but not right before bed.

7. Use comfortable, inviting bedding.

8. Find a comfortable sleep temperature setting and keep the room well ventilated.

9. Block out all distracting noise and eliminate as much light as possible.

10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation.

Now of course, if you suffer from insomnia, then someone telling you to have nice clean bedding isn’t exactly going to cure you. But these suggestions are can give you a routine which can massively help.

New research also shows that 50% of people are sleeping on second hand mattresses, which is having a massive effect on their quality of sleep.

Silentnight found that some people are keeping their second hand mattress for over twenty years. This is despite industry guidelines saying we should replace mattresses every seven years.

The research also reveals that the average person sheds one pound or nearly half a kilogram of skin and hair every year onto their mattresses and can lead to the spread of dangerous infections like staphylococcus, norovirus and even MRSA.

Did you know...

Humans spend 1/3 of their life sleeping

Dysania is the state of finding it hard to get out of bed in the morning

Sleep deprivation will kill you more quickly than food deprivation

Sleeping on your front can aid digestion

Londoners get better night sleep than those in Wales but no one really knows why