Nearly 50 percent of Brits are getting six hours sleep or less a night, according to the Sleep Council.
If you have trouble drifting off and staying asleep, or if you want to improve the quality of your rest, making a few tweaks to your bedroom can help.
Push Doctor advise making these five changes to create the right environment for sleep and get a better night’s rest.
Clean your room
Studies have shown that a tidy bedroom results in better and healthier sleep. Even if you don’t hoover as regularly as you should, clearing away clothes and even making the bed can make a big difference.
According to the National Sleep Foundation, people who make their bed are 19 per cent more likely to have a good night’s sleep than people who don’t bother.
Don’t share with pets
You might not want to hear it, but there is no doubt that sharing your bed with your pet cat or dog interferes with your sleep.
Cats are nocturnal so are likely to move around while you’re trying to snooze, Push Doctor state, while dogs may demand attention, no matter what time of night it is. If you have trouble sleeping, it’s best to regulate them to another room.
Don’t look at the time
It’s best to leave your phone out of reach of your bed. The blue light it emits may disrupt your circadian rhythm (your 24-hour cycle), making it harder to fall asleep.
If you wake up in the night, the temptation to check the time is reduced if you can’t easily reach for it. Constantly checking the clock can also make you anxious, making it harder to drift off. Dim the screen, keep it off your bedside table and ignore it until morning, advises Push Doctor.
Get the temperature right
In order to get a solid eight hours sleep, studies show that the optimum temperature for your bedroom is between 18°C and 24°C.
Any warmer than that causes restlessness, according to the Sleep Council, while a temperate colder than 12°C will make it harder to nod off.
Make your room smell of lavender
Having a bedroom that smells nice makes it a more inviting place to be. If you have trouble sleeping, lavender can boost relaxation and help you drift off.
Sprinting a few drops of essential oil on your pillow or use a diffuser or air freshener.
Finally, Push Doctor says you should remember what your bedroom is for – sleep and sex. That means it shouldn’t be used for working out, watching TV or scrolling through your phone.
If you have trouble sleeping, be sure to do another activities in another room. That way, it should be easier to drift off to sleep once you’re under the covers.
“It’s very important to clear your mind before you go to bed and give yourself time to relax and unwind, away from the distractions and bright lights of television, social media or technology,” Dr Roger Henderson said.
“There are multiple techniques you can try to help you relax. You could run a hot bath, read a book, practise gentle stretching techniques or even try a short meditation.”