How to reset your sleep

‘Getting enough good-quality sleep helps us to function better, fall ill less frequently, and increases our chances of living longer,’ says Dr Ibrahim. If you’re feeling out of sync, try these tips to get your sleep rhythm back on a more healthy track.

1 EXERCISE DURING THE DAY If your body isn’t tired, you will find it much harder to fall asleep when bedtime comes along.

2 STICK TO A ROUTINE Try to go to bed and get up at the same time every day to help 3 your circadian rhythm stay on track.

3 REDUCE ANY LIGHT EXPOSURE AT BEDTIME Especially the sleep-stealing blue light from screens and mobile phones. Avoid looking at these at least an hour before you go to bed.

4 CHECK THE ROOM TEMPERATURE If your bedroom is too hot or too cold you’ll struggle to drop off.

5 MAKE SURE THAT YOUR BED IS COMPLETELY COMFY Check your pillows and mattress – if your mattress is eight years or older, it might well be time to buy a replacement.

6 WIND DOWN WELL Find something that helps you relax, such as a warm bath, yoga or some reading. Avoid overstimulating activities late at night.

7 JOT DOWN YOUR THOUGHTS

If you wake up during the night with a whirring mind, try writing your thoughts and feelings down. If you still can’t sleep, get up, sit and read, or relax with a little gentle activity.

8 DON’T HIT THE SNOOZE BUTTON

As tempting as it might be to have an extra 40 winks in the morning, this step will actually leave you feeling worse off because your brain and body will be out of sync.