Eight hours; the Holy Grail of snoozing. If only we could master it, we’d be healthier, happier, calmer, sharper and generally-all-round-better versions of our usual groggy, yawning, puffy-eyed selves.

The Great British Sleep Survey revealed that more than 51 per cent of Brits struggle to get a decent night’s sleep. In 2011, 15.3 million NHS prescriptions were issued for sleeping pills, and research suggests that long-term bad sleep can damage health, while in the short-term our immune systems suffer and it leaves us zapped, irritable and unable to concentrate.

“Sleep disturbances are common and can impact on daily function and general health,” says Kate Monaghan, sleep physiologist at Bupa Cromwell Hospital. “The main barriers tend to be work, family pressures, external stimuli such as caffeine and the environment.”

During particularly stressful phases, like exams or relationship breakdowns, or after trauma or grief, as well as factors like physical illness and pain, it’s normal for sleep to suffer, and insomnia can become a chronic problem. If this is the case, speak to your GP. Aside from pills, therapies like counselling and cognitive behavioural therapy (CBT) can be effective. For certain disorders they may refer you to the Oxford Sleep Clinic at the John Radcliffe Hospital.

But if poor sleep is simply a niggling problem, here are simple steps to take.

PUT STRESS ON SNOOZE Often bad sleepers are trapped in a worry cycle. The anxiety of thinking you’ll not be able to sleep feeds the problem. Lying in bed worrying about the day’s events, or things that “might” happen is not going to help, but it’s a habit you can address.

Exercise to reduce stress, and write a to-do list for the next day at bedtime. Keep a notebook by your bed and write down things you’re worrying about to get them out of your head.

CREATE A SLUMBER-ENHANCING HAVEN Your physical surroundings have a big impact on your mind and the place you sleep should be a peaceful retreat. The bedroom should be as tranquil as possible – a place to relax and unwind. Clear the room of technology, which means no computers or TV. ARE YOU LYING COMFORTABLY?

Decent mattresses and pillows can be pricey but we spend almost half of our lives in bed, so it’s worth investing. Temperature also comes into play – a room that’s too hot will prevent peaceful sleep. Save thick duvets for winter and keep cool in summer and, if possible, allow air to flow in the room.

LET THERE BE LESS LIGHT/NOISE Sleeping in darkness is crucial for the body’s production of the hormone melatonin, which plays an important part in the sleep-wake cycle. Consider investing in darker curtains or black-out blinds if light’s a problem. Similarly, too much noise is guaranteed to ruin sleep. If you have problems with noisy neighbours, or sound pollution, contact Oxford City Council’s Environmental Health Department.

TURN OFF YOUR GADGETS Laptops and smartphones do us no favours when it comes to sleep – because many of us don’t know when to, or simply can’t, switch off.

DON’T PANIC IF YOU WAKE UP If you wake, try to avoid looking at your phone or clock and registering the time, as you’re more likely to start worrying about how little sleep you’ll get. Lie on your back and try to relax each part of your body, starting from your toes and working up. Breathe deeply and tell yourself it doesn’t matter if you don’t fall asleep and you’ll just use the time to rest and relax.”

WATCH WHAT YOU EAT AND DRINK A heavy meal before bedtime can cause restlessness, as your body’s working overtime to ensure it’s digested. Eat a little earlier and perhaps go for a stroll. Too much alcohol can lead to poor, erratic sleep and drinking caffeine and sugar-laden soft drinks can act as stimulants. Swap to a decaf, warm milk or fruit tea.