Science of sleep

There are some simple lifestyle changes that can make a world of difference to your quality of sleep, discovers Gary Flockhart

Toiling to get out of bed in the morning? Feel constantly drained and rely on copious cups of coffee and sugary treats to get you through the day? If so, you’re far from alone.

Millions of people suffer from common disorders such as sleep apnea, insomnia and restless leg syndrome.

Worry not, though. Help is at hand, courtesy of the NHS, who have some tops tips for a more restful night. Keep regular sleep hours

Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Create a restful environment

Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.

If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often disturbs you in the night. Get a comfortable bed

It’s difficult to sleep well on a mattress that’s too soft or too hard, or a bed too small or old. Exercise regularly

Moderate exercise on a regular basis can help relieve some of the tension built up over the day. Make sure that you don’t do vigorous exercise too close to bedtime, though, as it may keep you awake. Cut down on caffeine

Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep, and it also prevents deep sleep. Instead, have a warm,

milky drink or some herbal tea. Don’t over-indulge

Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night. Don’t smoke

Smokers take longer to fall asleep, they wake up more frequently, and they often have more disrupted sleep. Try to relax before going to bed

Have a warm bath, listen to quiet music or do some gentle yoga to relax the mind and body. Your doctor may be able to recommend a helpful relaxation CD. If you can’t sleep, get up

If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.