The key to a perfect night's sleep is going to bed at exactly 10pm, wearing pyjamas and enjoying a cup of tea beforehand, according to a poll.
A study of 2,000 adults who claim to enjoy an undisturbed sleep every single night of the week has highlighted how to achieve a decent slumber.
It shows the events of the evening have an impact on the night ahead - with most people ensuring they have at least two hours and seven minutes 'down time' before hitting the sack.
The average person will watch at least an hour and three quarters of television, opting for soap operas or comedy quiz shows.
And when going to bed, Brits have another 20 minutes rest time before finally falling asleep at 10:26pm.
Tania Johnston, spokewoman for bedlinen brand Bedeck, said: ''The survey draws attention to a common pattern of events leading up to bedtime, and the things most people who get a good night's sleep do whilst in bed.
''And the actual time people are going to bed is important, with most people ensuring they get a healthy eight or nine hours a night.''
The poll shows that while most people spend 41 minutes after getting home from work checking emails, they then down tools for the rest of the evening.
And although much of the evening is spent watching television, the average person will also surf the net for 51 minutes, and spend 41 minutes chatting with a partner or on the phone to their mum or friends.
Those who have mastered the art of getting a good sleep will finish their evening meal an hour and 31 minutes before going to bed, and have their final drink - a cup of tea - at 9:10pm.
When getting under the covers, more than a third of those polled opt for pyjamas or a nightdress - while 27 per cent are more comfortable in just their underwear.
And as 10:26pm approaches the average happy sleeper will turn onto their right side, get their partner to cuddle into them, and ensure they are sleeping on the right side of the bed when facing the ceiling.
The following morning, after a perfect night's sleep, people wake at a respectable 6:47am to the sound of their alarm clock.
And a third of those polled will literally bounce out of bed every morning of the week.
Tania Johnston added: ''It would be great to know that if you followed a certain string of events, and approached bedtime in the same way every night, you would be guaranteed a wonderful night's sleep.
''Obviously other factors will be relevant to getting the wonderful night's sleep - such as having a stressful day, being worried about something or having a partner that snores loudly every night.
''But for those people with relatively stress-free lives, sometimes all that is needed for a good rest is a chilled out evening and a bit of routine.''
HOW TO ACHIEVE A PERFECT NIGHT'S SLEEP:
* Watch 1 hour and 46 minutes of television, preferably a soap opera or comedy quiz show
* Spend 41 minutes talking to someone (partner, on the phone to mother etc)
* Browse the internet for 51 minutes
* Have at least 2 hours and 7 minutes rest after cooking, washing up and doing the chores
* Last food before bedtime - usually an evening meal - should be eaten at 8:29pm
* Last drink before bedtime - usually a cup of tea - should be consumed at 9:10pm
* Go to bed at exactly 10pm
* Spend 20 minutes in bed reading
* Finally fall asleep at 10:26pm
* Sleep in pyjamas or a nightdress
* Lie on the right side of the body
* Sleep on the right side of the bed
* Sleep with partner cuddled into their back
* Wake at 6:47am to the sound of the alarm clock