Sleep experts say there is 1 thing you can do in the morning to get a better night's sleep

Struggling to nod off or stay asleep at night? Feel like you've tried every trick in the book, from white noise machines to mindfulness?

There is one simple thing you can try, and it doesn't even involve changing your bedtime routine.

Eating breakfast half an hour earlier, and moving dinner forward by 60 minutes are the keys to unlocking a better night's sleep, according to a leading sleep expert who warned many Brits find it harder to sleep when the seasons change.

Sleep expert Martin Seeley, from , said: "Spring is now underway, and we will see warmer days and longer evenings.

"But the clocks 'springing forward' can affect our sleeping pattern. Our circadian rhythms, which control our sleep, are affected by the clock moving in either direction.

"Evenings will become lighter, which will affect the brain's production of melatonin - the sleep hormone. But a few simple changes can avoid the stress of struggling to fall asleep and feeling tired in the morning, even for those who might struggle with allergies the season brings."

"What we eat has a big impact on our sleep. Eating a heavy meal close to bedtime keeps your body active as it is busy digesting which can interrupt your sleep cycle. Move your breakfast half an hour earlier and your dinner an hour earlier in the run up to the clocks changing to help you adjust. It's also essential to avoid caffeine at least eight hours before you are due to go to bed."

Martin also offers other sleeping tips for Spring, including that old favourite - a hot drink before you get ready for bed.

"The warmth of a hot beverage in the evening can create a soothing effect, signalling to your nervous system that it's time to wind down. It can also help to regulate your body temperature. Your body temperature will cool once you've finished your drink, which mimics your body's response when you sleep."

He added: "A milky drink contains tryptophan, an essential amino acid which creates serotonin which helps us relax and feel positive. Cocoa contains magnesium, which helps our muscles relax, and can seriously boost sleep."

He also advises making gradual changes to your bedtime. Instead of expecting your body to adjust to a whole hour's change, in the week running up to the clocks changing, move your bedtime forward by 15 minutes. These gradual changes will help make the adjustment much smoother.

Making the most of the daylight is also important if you want to be able to make the most of the nighttime.

Martin said: "Light is one of the most powerful effects on our sleep patterns. Daylight sends a signal to our brain that it's time to wake up, so in the morning make an effort to get outside and enjoy the sunshine and the warmer weather. If you do feel tired during the day, take a short nap but don't overdo it and make sure it's not too close to your usual bedtime.

"With the warmer weather and longer days it's also a great opportunity to get some exercise which is proven to help you sleep better. Whether it's a morning or lunchtime walk or a workout in the garden, it will help boost your overall health and get a more restful sleep.

Unfortunately Spring time can be the time when many peoples allergies spring to life again too so it is worth taking steps to get them under control.

"While Spring comes with an array of beautiful flowers, sunnier weather and feelings of optimism, for 1 in 3 people in the UK, seasonal allergies can make sleeping for some more difficult. Simply lying down at night can make allergies worse, so try to raise your head as much as possible.

"You should also make your bedroom an anti-pollen zone by making sure the windows are kept shut at all times. Washing your bedding regularly will also help, and make sure to not wear clothes you've worn outside in the bed - this will simply transfer pollen and other allergens to your sheets.

"Temperature plays a big part in how well we sleep. An ideal bedroom temperature is about 18 degrees and overly hot or cold rooms, as well as draughts, can have a big impact on REM sleep in particular. This is the time to move over from the winter duvet to a lighter tog to avoid overheating as the temperature changes.

"Your bedding itself can play a key role in how well you sleep. Go for natural fibres and look at the thread count. A high thread count feels luxurious and is perfect for the colder months but in spring and summer, don't underestimate the comfort of 200 thread count sheets. They can still be wonderfully soft and high-quality and might feel lighter and more breathable against your skin, making them perfect for the summer months.