Put sleepless nights to bed

FOR many people, a relaxing, good night’s sleep is just a dream.

Each night they restlessly toss and turn, desperate to nod off but stressed out by insomnia.

A Yougov study found that 56 per cent of us want to enjoy eight hours sleep but we don’t all get it. Only one in five people achieve this goal.

And the knock-on effect is not just feeling tired the next day.

The Duke Health and the Duke Clinical research institute found people with irregular sleep patterns are more likely to have higher blood pressure and sugar levels than those who slept well.

But there are practical steps you can take to aid a good night’s rest. Here is our five easy-tofollow tips.

1) Don’t just lie there

Getting up when you are trying to drop off may seem counterintuitive but it can help. According to a University of Oxford study, if you’ve failed to fall asleep for more than 15 minutes, get up and do another gentle activity and try again. This stops the bed being associated with sleeplessness.

2) Make your bedroom an ideal environment for sleep The British Sleep Council reckons sleeping in a bedroom which isn’t prepped for it may be causing restless nights. In order to get a good quality sleep they suggest you need complete darkness either by using a blackout blind or heavy curtains or through wearing an eye mask. The best temperature for sleeping is 16-18 degrees and the room should be tidy and decluttered.

If possible the bedroom should not be used as an extension of the rest of the house. It should be used only for sleep, not for work, eating or watching TV. 3) Avoid technology before bed The bright blue light which comes from phones or tablets could be stopping a restful night’s sleep.

Research published in the Journal of Clinical Sleep Medicine showed blue lighting from phones or tablets could make it harder to fall and stay asleep.

If technology is essential up to two hours before bed, switch to a softer red-based back light on the screen.

4) Do your best to control stress and worry

A raised heart rate caused by anxiety can directly impact how you sleep. Try controlling anxiety by inhaling for four seconds and then exhaling slowly to help clear your mind and slow a fast heart beat.

According to the NHS, 70 per cent of those who have tried controlled breathing therapy for sleep problems and insomnia have seen an improvement after trying it.

5) Exercise