Researchers in Edinburgh have said people should ban their mobile, Blackberry and laptops from the bedroom so their brain can relax.

Checking emails last thing at night is apparently the equivalent of drinking a double espresso. While light from a mobile phone or laptop is intense enough to halt production of sleep-enhancing melatonin and experts are warning workers to switch off at least an hour before lights out.

"Checking your work emails before bed on any electronic device is essentially the equivalent to drinking a double espresso last thing at night, " said Dr Chris Idzikowski, of the Edinburgh Sleep Centre.

"Research has shown that light from a laptop or Blackberry is concentrated enough to signal your brain to stop production of melatonin, a natural hormone known to aid sleep disturbances.

"Being in a relaxed environment and incorporating essential wind-down time into your day is your best chance of securing a great night's sleep - along with silence, darkness and comfort."

Britons lose one night's sleep a week to sleep-deprivation. Fuelled by spiralling use of PDAs, mobiles, laptops and Blackberries, workers are potentially robbing themselves of a good nights sleep by failing to switch off gadgets early enough before going to bed.

Idzikowski adds: "Work-related stress is one of the major factors when it comes to sleeping at night with the average Brit suffering 55 nights of poor quality sleep a year.

"It is even more important when away on business that you avoid heavy use of word-related electronic equipment at least one hour before bed to avoid having the next days meeting racing through your head until the early hours."

Sleep solutions

1)Quiet

2)Complete darkness

3)Cool temperature

4)Comfy and clean bed

5)Daytime exercise

Avoid

1)Electronic device usage 1hr before bed

2)Late-night eating

3)TV

4)Caffeine

5)Alcohol