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sweet dreams

With 22 per cent of Brits struggling to get some shut eye, follow these tips to ensure you’re sleeping like a baby

From the temperature, to light pollution... here are the reasons why you can't nod off, and how to get it right

Sleep

FINDING it hard to get some shut-eye?

You are not alone.

A whopping 22 per cent of Brits sleep poorly and seven per cent are getting less than five hours of slumber a night.

But never fear – sleep practitioner Jenny Stephenson gives Fabulous Daily her top tips for achieving a better night’s sleep.

22 per cent of Brits struggle to get to sleep at night and seven per cent manage less than five hours shut eye
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22 per cent of Brits struggle to get to sleep at night and seven per cent manage less than five hours shut eyeCredit: Getty Images

1) GET INTO A ROUTINE

Try to keep consistent times for sleep.

The body has an internal clock and hormones that control when we sleep and wake.

Our clock works best if there is a regular sleep routine.

2) LOWER THE TEMPERATURE

We sleep best at around 15 to 19C.

Keep the heating low and, in the summer, try opening the window.

People sleep easiest when the temperature is 15 to 19C, so make sure you have the heating turned down in the evening
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People sleep easiest when the temperature is 15 to 19C, so make sure you have the heating turned down in the eveningCredit: Getty Images

3) HAVE A “READY FOR BED” ROUTINE

An hour before you plan to go to bed, dim the lights and avoid using backlit devices.

This helps with the production of melatonin, a sleep-inducing hormone.

4) PUT SOCKS ON

Studies have found a link between wearing socks to bed and nodding off fast.

The research concludes that warming feet allows the body’s internal temperature to drop, which helps sleep.

The light pollution in your bedroom could be to blame for keeping you up
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The light pollution in your bedroom could be to blame for keeping you upCredit: Getty Images

5) CHECK FOR LIGHT LEAKS

Light pollution can be to blame for interrupted sleep.

To check if your bedroom is at risk, shut the curtains and turn off all the lights, allow your eyes to adjust then check for any areas where light might be leaking in.

6) SORT YOUR LIFE OUT

A survey of 2,000 adults found 37 per cent claimed to have difficulty sleeping due to cash worries, with a further 30 per cent blaming work stress.

Cognitive behavioural therapy and relaxation techniques can help.

One study of insomia found that daily exercise helped participants sleep an average of 45 minutes longer
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One study of insomia found that daily exercise helped participants sleep an average of 45 minutes longerCredit: Getty Images

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7) TRY A SLEEP-INDUCING DIET

Tryptophan, serotonin and melatonin are all essential for sleep so ensure your diet is rich in turkey, steak, chicken, pumpkin seeds, peanuts, sunflower seeds, beans and milk.

8) START EXERCISING

A US study of insomniacs over the age of 60 found that 30 minutes of daily exercise helped participants sleep an average of 45 minutes longer.

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