Top tips for getting better sleep


With the busy lives we lead, getting to bed at a reasonable time is often easier said than done.

A recent survey conducted for Twinings has found that nearly a quarter of Brits get five or fewer hours of sleep a night, while almost a third of people have experienced a lack of productivity and over a fifth (22 per cent) have fallen out with friends/partners because of sleep deprivation.

Yet, for those who struggle to doze off each and every night, renowned sleep expert, Dr Guy Meadows, insists there are some techniques that may help.

Keep your bedtime routine

Reduce mental and emotional stimulation by switching off digital devices at least an hour before bed.

"It also helps to sleep in the same place, whenever possible, and avoid drifting off elsewhere before bedtime. As soon as you feel tired, start your bedtime routine to help avoid cat naps," he advised. "Our brains are hardwired to like routine and if you repeat a few simple steps each night your brain will start to associate that with bedtime and help prepare your body better."

Abide by a regular sleep cycle

Aim to keep a regular sleep cycle throughout the week: Irregular sleep patterns can cause havoc to the body and lead to poor quality sleep, low energy, and social jet lag.

"Approximately 12 per cent of us are not keeping an eye on the time, which is resulting in late bedtimes. Setting a 'go to bed alarm' each day can help to keep your sleep on track and aim to keep wake-up times within 30 minutes every day to regulate patterns," advised Dr Meadows.

Address night-time worries

Stress is an unavoidable part of life and financial concerns are often inevitable.

"It helps to journal what's on your mind and try to identify what you can and can't control," the expert continued. "If financial worries are keeping you awake, then try labelling your thoughts by giving them a nickname like 'money', and every time it pops into your head, quickly divert it to a mental filing system rather than getting trapped in a continuous loop of thinking about financial worries."

Embrace the essentials

It's a good idea to have a dark bedroom or wear an eye mask to help inform the body clock that the day is over.

"You can also check the room temperature, have a comfortable mattress and pillow combination, reduce noise, and improve air quality as means of creating a restful environment," Dr Meadows noted.