THE COUNTRY’S only female prime minister, the late Lady Thatcher, famously survived on four hours’ sleep a night while former US President Bill Clinton noted: "Every important mistake I've made in my life, was because I was too tired.” There’s no doubt that sleep has the ability to make or break your day – and night.

Thirty to 40 per cent of adults admit to suffering from insomnia, the inability to fall or stay asleep. Sleep easy though because March is National Bed Month, so what better time to look at catching those Zs.

Dr. Neil Stanley is a freelance sleep expert involved in sleep research for 34 years. He is a former chairman of the British Sleep Society amongst many other expert roles. He is a co-author of several European sleep guidelines.

According to the Sleep Journal, despite 37 per cent of adults saying stress makes them feel exhausted, nearly 50 per cent of those with extreme stress also say it prevents them getting a decent kip.

Women are more likely to have sleep issues than men and people who take 30 minutes plus to drop off are up to 10 times more likely to suffer from clinical depression.

According to Dr Stanley, three things are vital - a quiet mind, a relaxed body and a bedroom conducive to sleep.

Good sleep doesn't just happen; first you need to quieten your mind and relax your body. Consider your lifestyle: are external factors causing poor sleep e.g. diet, exercise patterns, sleeping environment, lifestyle or stress?

Here are a few tips to help with a botter night sleep.

Wakey wakey. Daytime exercise, physical and mental, can promote good sleep. Ensure adequate exposure to natural light during the day, as this is the major signal to the brain that it is time to be awake.

Off to Bedfordshire. Go to bed when you are sleepy, not when your TV programme ends. Being sleepy is not the same as being tired/exhausted/fatigued (although they may be a result of being sleepy). While a relaxed body is important, a quiet mind is an absolute prerequisite for sleep.

“Most people’s sleep preparation involves turning the TV off, having a pee, brushing their teeth and then getting into bed and expecting to fall asleep, then being surprised that it does not happen,” says Dr Neil.

“You should spend at least 30 minutes winding down before bed - this means turning off devices and doing things to quieten the mind and relax your body. So don’t work, don’t argue with your partner and don’t open the gas bill!”

Dr Stanley debunks the idea that we need eight hours sleep every night. His belief is that sleep need is like height – everyone is different and some people need more and others less. Anywhere between three and eleven hours is normal. Your personal need is the amount of sleep that allows you to feel awake, refreshed and healthy during the following day.

The bedroom. A sanctuary reserved for sleep? Get rid of the devices. It should be dark, (think heavy curtains or eyeshades) and quiet.

Many experts say that the ideal temperature for the bedroom is 16-18oC (60-65oF), although this is again a matter of preference. During the night the body needs to lose heat and this happens mainly through the head and face, the only bits that usually stick out from under the duvet, so a cool bedroom will promote good sleep.

Your bed should be very comfortable and as big as you can fit into your bedroom. Jerry Baker from bed and mattress experts Vi-Spring advises taking a decent amount of time choosing your mattress and test it in the shop first by lying on it in your usual sleep position.

Visit a bed store which has knowledgable staff to advise on this important, long term purchase. Try lots of different types of mattresses, in terms of fillings, tension and size. You’re going to spend over 20,000 hours on your bed over a seven year lifespan so it’s worth time and effort to make the right choice.

• Francis of Malvern is hosting a sleep event called ‘The Science of Sleep’ with an expert talk from Dr Neil Stanley, in partnership with Vi-Spring on Thursday March 3 2016 from 5.45 to 8pm at its Bedroom Store at 275 Worcester Road, Malvern WR14 1AE. Tickets cost £15. To book a space ring 01684 573823 or email beds@francisofmalvern.co.uk

• The Sleep Council recommends everyone carries out a two-minute test reassessing their sleep quality and comfort levels and its simple bed MOT (Mattress Obsolescence Test) can help to determine if their bed has had its day – and night! It’s a test that should be done every year after the first three to five years; and every six months after that. To find out more visit http://www.sleepcouncil.org.uk/2016/02/31-days-of-snoozing-for-national-bed-month/