How to get to sleep
Can't sleep? You're not alone. In their recent worldwide sleep census, Sealy reported that 77% of respondants did not feel they were getting enough rest to feel happy and healthy.
Thankfully there is lots of easy-to-follow advice out there to help you slip back into a healthy sleeping pattern - so if counting sheep isn't quite cutting it, read on...
Aside from droopy eyelids and persistent yawning here are some well documented side effects to getting fewer than 40 winks.
Just one sleepless night can leave you feeling moody in the morning - you may also find it difficult to concentrate on tasks.
Finding yourself reaching for more snacks? If you're not getting energy from sleep you may compensate with sugary foods.
Can't seem to shake a cold? A prolonged lack of sleep can affect your immune system so you're more likely to catch bugs.
Ask yourself the following questions - they're all common sleep problems with simple solutions.
Is your mattress comfortable?
The lifetime of a mattress is roughly 7 years. Even if it still looks fine it wont be giving you the same support, which may explain restless nights and morning aches.
Our mattress guide will help you choose a new one that's best for your sleep position.
Is your pillow comfortable?
As well as a mattress, your pillow is an important sleep aid.
A single pillow is all you need and a swap to one that's more supportive, orthopaedic or hypoallergenic can make all the difference.
Is your room dark enough?
Find it tricker to sleep in the summer? A street lamp outside your window keeping you up?
Blackout blinds and curtains are a simple fix. They have a thick thermal lining that blocks out light and keeps your room cool too.
Are you too hot or too cold?
Not getting the temperature right can leave you feeling flustered and restless. A cool 16-18°C is recommended for adults - kids and the elderly may perfer it a little warmer.
Quiet fans, cooling mattresses and lightweight bedding will help get the temperature right, or invest in smart heating for the ultimate control.
Lavender is the classic scent for sleep, but chamomile, bergamot, rose and jasmine also have calming effects. Make your own with water and dry lavender or pick up a diffuser.
Avoid looking on your phone or tablet when your in bed - the screen's 'blue' light prevents sleep. If possible switch off completely to stop beeps, buzzes and standby lights waking you up.
Keep a sleep diary
Make a note of how much sleep you're getting and what's keeping you up to see if sleep techniques are working. Many activity trackers can sync sleep stats straight to your smartphone.