I had insomnia for 12 years until I discovered this mistake everyone desperate for shut-eye makes. These are the nice simple tweaks that will guarantee a good night's rest: JO ELVIN

As the minutes turned to hours, I'd be consumed with despair. I was on my fourth day of one hour's sleep a night and I can still remember how dire I felt – nauseous, with every joint aching. I realised that a terrible night's sleep is not the end of the world, and that beating myself up about it only makes matters worse. Try ditching your bedside clock if you're struggling to get some shut-eyeSleep space onlyNo work or TV in the bedroom. Permission to failIf after all this, I'm still awake, I tell myself I can always take a sick day.