Sleep, or lack of it, is on everyone's minds and lips as National Bed Month kicks off this March, as it seems everyone's desperate for some quality shut eye.
There's still a whole month of dark mornings to get through before British Summer Time officially begins so if you're one of the 70 per cent of the UK that sleeps for less than seven hours a night, we've got some easy, quick expert tips to help you get a good night.
According to The Great British Bedtime Report, released by the National Sleep Council (NSC), the average amount of sleep we get in the UK is just six hours and 15 minutes.
As we've said before, it really isn't the number of hours you get. It is the quality of the sleep, but most adults tend to need somewhere between six and nine hours sleep and if you're not waking up refreshed - you're not getting enough.
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There is plenty of advice out there to help you sleep but for many of us, it just doesn't fit into busy schedules and the requirements and responsibilities of our increasingly 24-hour jobs, social lives and technological needs (yes, we're talking about iPhone addiction here).
So for those of us who don't have time to eat early in the evening, have a nice long bath, start dimming the lights before bed and turn the screen off long before bedtime, we asked sleep expert John Bramm, from the premium mattress brand, Octaspring, for his top tips for better sleep for busy lifestyles.
1. Change your bed linen regularly. Aim for once a week if possible. This will keep you feeling fresh and clean whilst you sleep
2. Get the right equipment. Invest in good quality, breathable, bedding – be that a cooling mattress or bed sheets for examples. Quality bed sheets will be softer on your skin and ultimately, be more comfortable. A cooling mattress will aid sleep too. Mattresses need to be changed every seven years.
3. Puff your pillows. This is a simple trick that will increase support whilst you sleep, as well as increase comfort. It’s also important to carry out a pillow audit; check how long you have had them for, and if they are giving you the comfort and support you need
4. Leave your hair loose. For people with long hair, it’s important to sleep with locks that are loosely tied. Having hair tied up in a tight grip/bun, is not only uncomfortable, but it can cause headaches and restrict head movement. It can also force you to sleep in awkward positions
5. Remove all accessories. Take off any jewellery such as earrings, rings and watches you've been wearing during the day. Accessories can cause discomfort, and the sound of ticking watch can disturb you when asleep
6. Skip the nightcap. It’s a common misconception that alcohol is a liquid lullaby. It may help you get to sleep faster, but it actually acts as a stimulant as it is removed from the body.
7. Spray your room with scents. Lavender is renowned for being good for sleep.
8. Don’t drink caffeinated coffee after 5pm. It takes your body three to five hours to break down caffeine, thus drinking it after this time could keep you awake.
9. Wear clothes that allow your skin to breathe. Comfort is extremely important, reduce the chances of anything irritating you in your sleep.
10. Make sure the room is dark. Exposure to even dim light at night, such as a glowing TV screen, could prompt changes in your brain that lead to mood disorders. If you live in the city and can't get a totally dark room, or need to leave some electrical equipment on (not recommended but sometimes needs must), try instead to wear an eye mask to block out any light
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