The Sleep Coach, Cheryl Fingleson shares her sleep secrets.

It's all about the Pillow Placement Options. Are you a 1, 2 or 3 pillow sleeper?
1. One pillow for your head
2. One pillow for your head and one to hug
3. One pillow for the head and one pillow for your feet
4. One pillow for your head, one pillow for the feet and one below your knees. This helps back and neck pain.

A cluttered bedroom can cause sleep difficulties.

Your bedroom is an oasis so keep it mess free for a good night's rest.

If you bedroom is decorated or painted in bright colours, tone it down with some soft pastel decor or colours instead. Your bedroom needs to be a place of serenity.

Change your doona/duvet depending on the season. A thicker cover works well for Winter and a cooler cover for Summer.

Stick to a routine. Try go to bed at the same time each night and wake up at the same time each morning.

Drink a glass of warm milk or a glass of cherry juice to help you get to sleep quickly.

How much sleep do you really need?
• Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day
• Infants (4-11 months): Sleep range widened two hours to 12-15 hours

• Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours
• Pre-schoolers (3-5): Sleep range widened by one hour to 10-13 hours
• School-age children (6-13): Sleep range widened by one hour to 9-11 hours
• Teenagers (14-17): Sleep range widened by one hour to 8-10 hours
• Younger adults (18-25): Sleep range is 7-9 hours
• Adults (26-64): Sleep range did not change and remains 7-9 hours
• Older adults (65+): Sleep range is 7-8 hours (new age category)