Seven steps to BETTER REST

Struggling to sleep? Make these tiny tweaks to help you get a sounder night's slumber

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Not again! It's 3am and you're wide awake, staring at the ceiling and hoping, wishing, begging for sleep. Studies show insomnia can lead to fatigue, stress, weight gain and even depression. But these seven tips could have you on the way to a good night's rest.

EXERCISE EARLY

“Go for a brisk walk or run in the morning, when there’s plenty of natural outdoor light,” advises sleep expert Professor Dorothy Bruck. “Sunlight helps raise your body’s circadian rhythm during the day, while darkness prompts it to dip, getting you in the mood.”

CUT THE CAFFEINE

“Avoid coffee after lunch,” advises Dorothy. “Caffeine can stay in the body for 24 hours, so drinking it late in the day’s likely to disrupt sleep.”

KEEP YOUR COOL

“Studies show the ideal sleeping temperature is 19°C. Keep your room cool to suppress hot flushes,” explains Dorothy. “Also try keeping a fan in your bedroom to have cool air flowing over your skin and stick to loose-fitting pyjamas that won't overheat you.”

SET A ROUTINE

Going to bed and waking up at the same time helps to regulate your body’s sleep-wake cycle, promoting better sleep. But if you struggle to nod off, don’t try to force it. “If you're lying awake and frustrated, get up and do something relaxing such as reading, listening to music or meditating, then try sleeping when you're ready,” tells Dorothy.

TURN OFF THE TV