IS SOMETHING ELSE MESSING WITH YOUR REST?
It’s not just the way you lie in bed that determines a good night’s kip. There are plenty of other factors that may be keeping you awake. Luckily, most are easy to fix – and they’re free!
✣ TIME TO DE-STRESS
Are you part of the 58%* of us who blame underlying stress for not getting enough shut-eye? ‘Focus on breathing deeply and slowly, inhaling for a count of four through the nose and exhaling for seven seconds through the mouth,’ says relaxation expert Carole Spiers.
✣ DITCH THE PJS
Too hot in bed and it’s disturbing your sleep? Then it’s time to strip off. Only one in five** Brits sleep in the buff despite there being proven advantages to getting naked. Reasons to bare include better body temperature regulation, promoting a deeper sleep and faster metabolism. You’ll also get a boost of oxytocin from skin-to-skin contact if sleeping with a nude partner.
✣ STOP ALLERGIES LEAVING YOU STUFFED UP
‘Evidence is emerging to suggest that indoor pollution and home-grown irritants are important factors in the rise of respiratory issues,’ says Dr Chris Etheridge. Even when it’s cold, airing your room for just 10 minutes before sleep will improve air quality. Plus, vacuum your mattress and regularly wash bedding on a high heat.
✣ BLOCK OUT UNWANTED SOUNDS
‘Even if you are sound asleep, your brain can register noises,’ says psychologist Dr Lindsay Browning***. ‘This is especially true in the latter half of the night when your sleep is lighter. White noise can help to mask unwanted sounds.’ Try an app, such as White Noise Lite (free, IOS and Android), which has more than 50 sounds to choose from, including ocean waves and heavy rain.
✣ CLEAN UP YOUR ROUTINE Those with an early-to-bed, early-torise routine are less likely to develop mental-health problems than night owls **** . Scientists say it takes just two weeks to tweak your body clock so that you fall asleep earlier. Aim to nod off between 10 and 11pm.
✣ HAVE A DECLUTTER
When you’re lying awake in bed, your mind will be drawn to any mess. ‘Creating a tidy space will make it easier for you to unwind – this also includes clutter under your bed,’ says Dr Browning.