5 ways to sleep better

1 Sleep isn't one size fits all - and neither are you

Forget the rigid 11pm to 7am sleep formula. "The idea that everyone needs exactly eight hours is a myth," says Heather. Sleep needs are individual - and for people who spend a lot of time in bed or have fluctuating energy levels throughout the day, sleep often happens in smaller stretches across a 24-hour period.

Instead of trying to conform to a one-size-fits-all model, Heather recommends thinking about what actually feels restful for your body. "While a focused sleep window is ideal for restorative sleep, you may be able to break sleep up and spread it across the 24 hours. Forcing yourself to stick to a fixed recommendation can be anxiety inducing. "To go to sleep, you've got to feel sleepy," says Heather. "If you're tired, you might not necessarily go to sleep. It might be, do you need to rest or hydrate instead?"

2 Waking in the early hours? Don't panic

If you find yourself waking up at 3am, you're not alone. In fact, it's perfectly normal. "Our sleep naturally has a breakpoint in the early hours," explains Heather. "Deep sleep dominates the first half of the night, and REM sleep comes later."

Heather says if you're waking up worrying about something and getting stressed, "it's about working out how you can shift your mind out of that state". If possible, get out of bed and engage in calming activities such as having a warm drink or reading a book. If you're unable to leave your bed easily, she suggests adjusting your position, using low lights or listening to a podcast. "Don't start clockwatching and catastrophising about the next day," she says. Acceptance is key.

In the daytime, try and identify what the root of your anxiety is. Then focus on what you can do to help regulate your sleep. "It can be as simple as your choice of bedsheets, the time you go to bed or the lights you use," says Heather.

3 Minimise pain and discomfort

Pain and bad sleep often go hand in hand, especially if you're tossing and turning from discomfort. "Rearrange your bedding or think about what sort of pillows and cushions you have," says Heather. A cooling pad can be helpful if your waking is a result of overheating.

"Think about medication timing, pain management and tracking symptom cycles as I think those are the three big disruptors." Not sure when to take your medication? "Ask a professional because timing matters," she adds.

"Finding enjoyable movement, even small actions, to keep joints lubricated can help reduce pain, too," she says. Movement doesn't necessarily mean undertaking strenuous exercise.

4 Create a separation between day and night

Is your bed also the place you work or rest during the day? If so, focus on creating cues that help your mind separate day and night.

Start with lighting. "Smart lights and light alarm clocks are really helpful. Light is so important because it resets our circadian rhythm. Using a lightbox in the morning will send a signal to your brain and it helps anchor the body clock. It is probably one of the most powerful things you can do. Lots of light in the morning and low light at night can be really helpful, especially if you can't get outside," says Heather.

If possible, use bright throws or daytime pillows during the day and switch to darker bedding or a weighted blanket at night. Play upbeat music in the day and switch to gentle ambient music or silence to wind down at night, she suggests. These small changes can create a different atmosphere even if you've not moved rooms.

5 Not enough sleep? Go easy on yourself

Not getting enough sleep can happen, so take the pressure off yourself. Heather recommends viewing rest and recovery as a 24-hour period. "Think that today is a new day and sometimes it boils down to what we need in the next hour and taking it hour by hour.

"If you are able to have a more holistic and planned approach in regards to your sleep that's great, but sometimes the reality is that people are more reactive than proactive and that's okay," says Heather. "If you are feeling overwhelmed, it is better to just focus on the next hour and bring the overwhelm down."