A truly magical feeling is to drift off into deep sleep, then wake up refreshed and prepared for the next day.
It can also be quite difficult.
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Research conducted by Twinings Their 2023 Sleep Census found that 25% of Brits sleep less than five hours per night.
Nearly a third suffer from sleep deprivation, and more than a fifth of those who have fallen out with their friends or loved ones are suffering from a loss of productivity.
For good mental and physical health, it is important to get enough kip.
It can be difficult to follow all the sleep advice available.
Sleep expert Dr Guy Meadows shares some sound advice for a more restful night…
1. Be consistent with your routine
Dr Meadows says: “Our brains are hardwired to like routine and if you repeat a few simple steps each night, your brain will start to associate that with bedtime and help prepare your body better for sleep.”
Perhaps it’s a hot drink that you have after dinner every evening, or doing some stretching.
Relaxing music might be a way for your body to signal that it is time to go to bed.
No matter what it may be, you should do this each evening to begin the process of winding down.
Bedtime routines should also include ways to lower emotional and mental stimulation.
Dr Meadows suggests switching off digital devices at least an hour before bed: “It helps to sleep in the same place, whenever possible, and avoid drifting off elsewhere before bedtime.
“As soon as you feel tired, start your bedtime routine to help avoid cat naps.”
2. Stay on the same cycle
You might be suffering from social jetlag if you are finding yourself in bed between 9 and midnight Mondays and 5 or 6 on Fridays.
It can cause poor sleep patterns and disruptions in energy, which could lead to sleep problems.
Dr Meadows suggests setting a ‘go to bed alarm’ each day and aiming to keep wake-up times within 30 minutes every day to regulate patterns.
He says: “For those that socialise at the weekend, aim to wake up no later than one hour past your normal weekday wake time.
“If you feel tired later in the day, take a 20-minute power nap between midday and 3pm.”
It is possible that you have heard the saying, “The best time to get deep sleep is before midnight.”
Dr Meadows says the timing of your sleep actually varies according to your genetics: “This explains why some people naturally prefer to go to bed and get up later (e.g. Night owls
“In such cases, the arrival of deep sleep is simply shifted later, until after midnight.”
He says that quality sleep is about cycling through all stages of sleep, not just the deepest.
3. Sort your environment
Twinings revealed that 14% of Brits have trouble getting sufficient sleep from their homes.
You should always sleep in dark rooms. Consider using black out blinds, which block street light from entering your bedroom. Or wearing an eye mask.
Dr Meadows recommends keeping your room at 16-17 degrees. He also suggests that you keep the room quiet.
You can soundproof your bedroom by hanging heavy curtains, rugs or drapes along the walls. These help to absorb sounds.
He says: “Make sure to switch off the central heating at night and use multiple layers rather than a single duvet to allow you to quickly adjust your temperature.”
Comfort is another important factor. As well as a comfortable, firm mattress, you’ll need a pillow that supports your posture as you sleep.
He adds: “As a rule of thumb, choose a pillow that continues the natural line of your spine, all the way from your lower back to your head.
“You’ll know it’s right because your neck and shoulders will be relaxed and your airway open.”
Air quality is another factor that should be considered when you are trying to improve your sleeping environment.
The nighttime effects of air pollution can cause breathing problems, such as from moulds or dust. This can lead to sleep disruptions.
A purifier or detoxifier such as an air purifier is a good option.
Dr Meadows says it’s best to avoid drying clothes in your bedroom as this can increase humidity levels, which can lead to mould.
4. Stress management
Dr Meadows says: “Stress is an unavoidable part of life and financial concerns are often inevitable.
“It helps to journal what’s on your mind and try to identify what you can and can’t control.
“If financial worries are keeping you awake, then try labelling your thoughts by giving them a nickname like ‘money’, and every time it pops into your head, quickly divert it to a mental filing system rather than getting trapped in a continuous loop of thinking about financial worries.”
It can also help to simply write down your thoughts and worries so they’re out of your head, and down on paper instead.
You can keep a piece of paper near your bed, next to a pen. This will allow you to write your thoughts down if you awake in the middle of the night.
5. Do a body scan before you meditate
Meditation isn’t for everyone, and most of us simply don’t have the time to devote to sitting still and focusing on our breath for however long.
Instead, when you’re in bed and the lights are out, opt for a body scan.
Dr Meadows says: “Mindfully focus your attention on where your body connects with the bed.
“Each time your mind wanders onto thoughts, gently come back to the bed.”
As you lie down, pay attention to any sensations that arise in your body. Do this starting at your forehead and ending with your feet.
To help you relax and fall asleep, focus on the specific parts of your body.
6. Avoid pain
Your sleeping position can impact how much pain you experience when you awake from sleep, and whether your body is in pain or not.
Dr Meadows says: “Sleeping on your back is considered the best sleeping position for your overall health because it offers your body optimal support, while maintaining the natural alignment of your head, neck, and spine throughout the entire night.”
However, he does mention that lying down on one’s back may increase your chances of snoring due to the tongue slipping back into the throat.
He says: “Sleeping on your side with your legs out straight is considered second best because it also helps to keep the spine elongated.
“Make sure, however, that your head is adequately supported by a pillow or two.”
To reduce stillbirth risk, pregnant women should sleep on their sides after 28 weeks.