Despite the health benefits of sleep, one in three of us don't get enough, according to research by the British Heart Foundation.

So why not take advantage of National Sleep In day on October 28 (the day the clocks go back) to enjoy some extra time in the warmth and comfort of your bed, without any of the guilt!

While, it's only natural to want to stay tucked up when it’s cold and dark outside, sometimes we can struggle to stay in bed and enjoy a little extra snooze time, according to industry body The Sleep Council.

Says Sleep Council spokesperson Jessica Alexander: “Creating – and maintaining – the perfect sleep environment is an essential part of achieving the best possible quality sleep, which is vital for health and wellbeing. Public health campaigns constantly remind us about the essentials of good diet and exercise but there’s no advice about sleep.”

Here are the organisation's tip for making the most of having a lie-in, or for any other day when you don’t have to get up straight away.

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  • Alarm

    Remember to switch the alarm off before you go to sleep at night.

  • Telephone

    Unplug any phones in the room and ensure that radios or televisions are not set to come on at any time in the morning. Also, exposure to even the weakest glow at night – for example, your TV’s standby button – can unconsciously play havoc with your body’s circadian rhythms so turn off at the wall.

  • Curtains

    Make sure you close the curtains - preferably good heavy ones that will block out the daylight that can disturb your mid-morning slumber.

  • Bed

    Make sure you are sleeping on a good bed – one that’s not too soft, too hard, too small or too old is not conducive to a good night’s sleep, let alone a lie-in.

  • Duvet

    Make sure you have adequate bed clothes and pillows. Use the right tog duvet for the time of year, layer with sheets or blankets which can be easily removed and wear bed socks if you’ve got cold feet.

  • Temperature

    Monitor the temperature in the room. A room that’s too hot or too cold, too stuffy or too draughty can disturb sleep. A room temperature of around 16-18°C (60-65°F) is usually sufficient for getting a good night’s sleep. Anything over 24°C (71°F) is more likely to cause restlessness and temperatures around 12-13°C (53-55°F) are usually too cool to be able to drop off.

  • Bed

    Remember, the bigger your bed, the less the chance your sleep will be disturbed by your partner.

  • Children

    If you have young children, make sure you and your partner take a lie-in in turns with the ‘on duty’ partner responsible for keeping noise levels down.

  • Noise

    Double glazing will cut down on a lot of external noise but a cheaper option would be a pair of ear muffs or foam ear plugs.

  • Alcohol

    Avoid alcohol the night before. It’s not a sleep aid and will play havoc with sleep patterns. It may help you fall asleep initially, but will interrupt your sleep later in the night and early morning - you will wake dehydrated and needing the loo!

If you're still having problems, perhaps try The Sleep Council's interactive, online tool, which allows users to see, at-a-glance, the effect changing different elements in a bedroom can have on sleep quality.

The site features a bedroom graphic that focuses on the five key ingredients for creating the perfect sleep environment: temperature, light, distraction, comfort and relaxation.