Millions of Brits are losing sleep because of the temperature – and a snoring partner
THE average adult wakes up twice a night – blaming the temperature, stress and a snoring partner.
A poll of 2,000 Brits found between the hours of 1am and 3am are most likely to see disturbed sleep, with others woken up by sore backs, loud noises and uncomfortable bedding.
Struggling to switch off, money worries and illnesses such as a stuffy nose were also among the reasons for waking in the night.
But while 47 per cent try to get back to sleep and 21 per cent desperately keep their eyes closed in the hope of nodding off, 13 per cent admitted they end up scrolling on their phone.
While 68 per cent use the wake-up call as an excuse to go to the toilet, and 14 per cent get a drink.
It’s not just staying asleep which causes issues though, as 90 per cent of adults struggle to nod off in the first place.
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The research was commissioned by Silentnight, as part of its annual which looks at the nation’s bedtime habits and how they could be improved.
Its resident sleep specialist, Dr Holly Milling, said: “Many people want to have healthier habits, but poor sleep can often be what is setting you up for failure.
“When we’re not well-rested, making healthy decisions when it comes to things like diet and exercise becomes much more challenging.
“The report highlights how poor sleep impacts not just how we feel, but how we function in our daily lives.
“By prioritising better sleep, we can set off a positive ripple effect – feeling more energised, motivated, and better equipped to take care of ourselves and improve our overall wellbeing.”
The research also found 36 per cent of adults never or rarely get the recommended eight hours of shut-eye a night.
As a result, during the typical week, the average adult only feels well-rested on three days, with the side effects of a bad night including a lack of energy (55 per cent), poor concentration (35 per cent) and headaches (32 per cent).
But four in 10 claimed the quality of their sleep impacts both their physical and mental health, while 36 per cent admitted they lack motivation to exercise when they’re so tired.
And a quarter are worried their nighttime habits will affect their health in the long run, as 27 per cent tend to eat more unhealthily than usual when tired.
Dr Holly added: “It’s no surprise the number one reason people struggle with sleep is a difficulty with switching off.
“This reflects how stress and mental overload have become a significant part of modern life.
“There’s no underestimating the importance of having a good support system in place and prioritising your overall wellbeing when it comes to sleep.
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“But techniques like mindfulness and other relaxation exercises can also help to calm a racing mind and prepare the body for rest.”
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The secret to a good night’s sleep? Do nothing at all
By Alice Fuller, Health Features Editor
I’VE struggled with insomnia for almost five years.
It started as me waking up at 4am or 5am no matter what time I went to bed, but it slowly progressed into trouble falling asleep, waking up throughout the night, and feeling utterly exhausted all the time.
I have tried everything to combat these problems, including prescription and over-the-counter medication, supplements, teas, room sprays, yoga, meditation, relaxation apps, eye masks and sleep playlists.
Some have helped a little, but overall, nothing has managed to get me a solid eight hours.
It’s got to the point now where it’s all I think about.
How much sleep will I get tonight? How will I feel tomorrow? I need to leave that event early to make sure I’m in bed by 11pm. I can’t go to that gig because I’ll be too tired the next day. And on and on it goes.
At the Good Sleep Retreat, Dr Maja Schaedel tells me I’m only making matters worse.
Instead of obsessing, I need to let it all go.
“You try to ‘control’ sleep too much,” she says.
“This can lead to you trying to prioritise your sleep each night rather than prioritising other important things in your life, such as socialising or exercising in the evening.
“This gives sleep too much ‘power’ and can lead to increased pressure and worry around sleep which can make it worse.
“You are also now so used to feeling unrefreshed upon waking that you now look out for it.
“This type of ‘hypervigilance’ means that you often pay attention to how unrefreshed you feel, and this can make it feel worse.”
After three days, her main piece of advice for me was to stop thinking about sleep altogether.
Ditch the pre-bedtime rituals like a hot shower and listening to Headspace, she says, and just about my life as I would like to live it, with all the concerts and pub quizzes as I like.
Then things should slowly fall back into place.
I’ve made a start, but only time will tell!