How to improve sleep and reduce snoring

Go to bed at roughly the same time every day, even at weekends. Lie-ins make it harder to get to sleep the next night, setting you up for a troubled week.

Avoid screens late at night, especially laptops and tablets. The bright, close light tricks your brain into thinking it is earlier in the day.

Begin winding down for at least an hour before getting into bed, allowing your brain to slow down. Intense activity, be it work or exercise, will keep you awake even if it tires you out.

Keep drinking water. Dehydration is the primary cause of 'shallow' sleep, so while you don't want to wake up needing the loo, take on enough fluids to stop yourself waking up thirsty.

Never go to bed hungry, but eat the right foods before bed. Turkey, warm milk, honey, camomile and Marmite are all recommended.

Mike Dilke's quick workout to combat snoring

Start with your mouth open as wide as it can go and tongue protruding out forwards as far as it will go. Whilst holding these two positions begin moving the extended tongue in an up, down, side to side movement. After two revolutions of these movements, begin humming the national anthem in as deep a pitch as you can and continue until the end of the song or for at least two minutes, whichever comes first.