How to nail it

Alright, so now you’ve got the intel, here’s how to put it into action…

Calculate your window

Not, like, the actual window – this is not a tip about measuring for curtains – but your sleeprestriction window: limiting the number of hours spent in bed to closely match the time we can sleep for creates a stronger drive to fall asleep, and improves sleep quality over quantity, says Kathryn Pinkham, founder of The Insomnia Clinic. “First, work out your sleep efficiency – how long you’re asleep for versus how long you spend in bed in total,” she adds. Divide your sleep time by the number of total hours spent in bed and multiply that by 100. For example, six hours of sleep ÷ eight hours in bed x 100 = 75%. This gives you the percentage of time you’re actually asleep. The remaining 25% is how much you’ll reduce your “sleep window” by. For example, your new sleep window would be 12am-6am, spending six hours in bed for a six-hour sleep, rather than eight hours in bed for a six-hour sleep. This short-term restriction should create a stronger drive to fall asleep.

Be strict

Pinkham advocates being stern with your sleep window – no matter how tired you are, stay awake until your new bedtime. Sadly, no lie-ins allowed either, or naps after 3pm (or longer than 20 minutes). Use the extra hours productively, whether that’s meal prepping, doing your laundry or reading a book (anything that’s screen-free). Reserve your bedroom solely for snoozing too – no working, eating or TV in there, please.

Tackle anxiety

Anxiety is the enemy of sleep. It sends a “fight or flight” message to your body that keeps you feeling alert and your heart rate up. But a new study has found that, before bed, listing 10 tasks you need to accomplish over the coming days can help you nod off 15 minutes faster. If you’re worrying about your sleep during the day, block out 20 minutes to write these feelings down. “This is about getting it out of your head and onto paper to give a different perspective. It’s not about suppressing anxious thoughts, but choosing when to tackle them,” says Pinkham.

Sip cherry juice

A review in Advances In Nutrition concluded that cherries, which naturally contain melatonin, could be a legit insomnia cure. In one study, participants drank 230ml of tart cherry juice or a cherryflavoured placebo every morning and evening for a fortnight. Those given the real deal slept longer and were less likely to wake in the night.

Make “weekend coffee” a thing

New research shows that cumulative coffee consumption (over 60 cups a year, so… more than one a week) could lead to shrinkage of a gland in the brain that produces melatonin. Gulp. Can’t face Sunday-only lattes? Try scaling back to one a day. *Slides Pret loyalty card back into pocket*

Be realistic

People who sleep for eight hours a night don’t suddenly have a perfect life, or perform brilliantly at work, says Pinkham. “Sleep is not going to fix all of those things. If you’re sleeping well, but you still feel tired during the day, that’s because our busy lifestyles can be exhausting.” She adds that it’s important to acknowledge that if you are often stressed or anxious, you may find you still feel pretty wrung out, as it’s your body’s way of letting you know something is wrong. Don’t be hard on yourself and, if needed, reassess whether some lifestyle changes are necessary.

Extreme sleeping

We’ve discussed more “standard” sleep cycles, but did you know there are four other types identified by sleep experts* for those who are unable to get a solid stretch, such as shift workers? Some of them net a mere two hours’ kip in total. These come with a word of warning from Dr Chris Dickson, executive chairman of Cambridge Sleep Sciences, though. “Changing your sleeping pattern can be damaging to your physical and mental health, if either the length of time or the quality of your sleep is compromised,” he explains. “Resulting sleep deprivation can affect everything from mood to memory to motor functions.” He adds that a lack of quality sleep also increases the possibility of heart attacks, while compromising the immune system.

“If you were to adjust your sleeping pattern, this should take place over a phased period of at least six to eight days,” he advises.