Fewer hours of darkness and a rise in temperature mean that getting a good night's sleep becomes far more difficult than it would usually be.

Poor quality sleep is known to lead to problems with learning, memory, concentration and low mood. Keeping cool at night and blocking out early morning sunshine is essential for a good night's sleep according to the experts. Sleep expert and director of the Edinburgh Sleep Centre Dr Chris Idzikowski, has produced The Good Sleep Guide, a free consumer advice guide to the perfect night's sleep.

Scientists have discovered that a slight dip in body temperature is a trigger for sleep – Dr Chris Idzikowski suggests the ideal sleeping temperature is between 17 and 18°C. According to The Sleep Council, our deepest sleep occurs when our biological clock temperature is at its lowest – usually around 4am, making a cool bedroom key to a good night's sleep.

In hot weather that's not always easy to achieve, so close curtains and open windows during the day to help prevent heat building up inside and leave your bedroom window open at night to let the cool air in.

Save the sunshine for your waking hours – Exposing your eyes to light during sleeping hours affects the brain's production of the hormone melatonin which promotes sleep.

Minimise early morning sunshine – use blackout blinds and keep at a distance light sources such as alarm clocks with strong LED displays.

Make time for sleep – warm, summer nights might provide the perfect excuse to stay up late, but findings in the UK over the last 40 years show the average daily sleep for adults is about 7¼ hours – the same as 100 years ago. Mortality seems to be lowest in those sleeping about seven hours a night so getting a good night's sleep can literally be a life-saver.

A good mattress matters – adults spend up to a third of their lives in bed and while there is no perfect bed, pillow or position that is right for everyone, a quality mattress is vital for a good night's sleep. Experts recommend mattresses be changed every eight to 10 years.

On conventional mattresses, the body needs to adjust during the night due to unrelieved pressure, which restricts blood flow, with warm summer bedrooms leading to more tossing and turning than in the winter months.

Invest in a mattress made of pressure-relieving material which moulds to the exact shape and position of the body.

Eat to sleep – avoid summer food favourites containing tyramine (cheese, ham, aubergines, pepperoni, raspberries, avocado and red wine) which can keep you awake at night as they release norepinephrine, a brain stimulant. If you get the munchies close to bedtime, eat something that triggers the hormone serotonin, which helps to promote sleep. Carbohydrates such as bread or cereal will do the trick.

TEMPUR, the manufacturer of pressure relieving pillows and mattresses, joined up with Dr Idzikowski, who has more than 20 years' experience
in sleep research and medicine, to create the sleep guide.

For free copies of The Good Sleep Guide, contact 0800 011 1081 or email sleepadvice@tempur.co.uk