Countdown to drift off

EVERYONE needs their beauty sleep but modern life is making it harder than ever to nod off.

Chronic insomnia affects one in three of us, turning lives upside down and making us unwell.

ITV News At Ten presenter Tom Bradby, below, has been off work for weeks while he deals with serious sleep deprivation.

Sex And The City’s Kim Cattrall also suffers, likening insomnia to a “three-ton gorilla on my chest” that forced her to pull out of a play in 2015.

It is classed as insomnia if you have been struggling to sleep for several months and are finding it hard to cope with daily tasks.

It causes fatigue, nausea and pain and can even weaken your immune system and increase your risk of heart disease.

But everyone could do with better sleep habits. And counting sheep just won’t cut it.

Here are ten tips from the NHS on how to cope with sleep deprivation. 1. Keep regular hours Programme your body to sleep better by going to bed and getting up at roughly the same time each and every day.

Choose a time to nod off when you are likely to feel tired and sleep. Do not force it. 2. Peaceful bedroom Make sure your place of sleep and rest is a peaceful one. Turn off the tech.

Control temperature, lighting and noise as much as you can to make it easier for you to fall and stay asleep. Make sure pets do not disturb you during the night by jumping up on the bed and making a noise. 3. Mind your mattress Check your mattress. Is it too soft or hard? Get it just right. Your bed also needs to be big enough to get a decent night’s kip. 4. Exercise Turning to moderate exercise, such as swimming or walking, can relieve tension allowing for a more relaxing bedtime. Do not exercise too hard too close to bedtime, though – running or going to the gym too late could keep you awake. 5. Cut down on caffeine Tea, coffee, energy drinks or soft drinks might be part of your daily routine but they can interfere with the process of falling asleep. And they can help to prevent deep sleep, especially if you have them in the evening.

Warm milky drinks or herbal teas, on the other hand, can be beneficial and help you drift off. 6. Do not indulge too late Too much booze or heavy meals late in the evening can interrupt your sleep patterns.

While alcohol may help you fall asleep it could also wake you up in the middle of the night. 7. Quit the cigs Nicotine is a stimulant and smokers take longer to fall asleep and wake more frequently. 8. Relax Before going to bed, try to get into a relaxing, sleep-inducing routine. Try a warm bath, soothing music or gentle yoga. 9. Write If you go to bed full of worries about what the next day will bring, jot down your to-do list before you turn off the light.

That way, you can slip off without your mind racing. 10. Get up if sleep fails If you just cannot shut down, get up and do something relaxing before trying again when you feel more sleepy.