PILLOW TALK

Brits are terrible in bed. According to a study by Aviva, a tremendous two thirds of UK adults suffer from disrupted sleep, with a quarter of us surviving on fewer than five hours a night. The dangers of sleep deprivation are reportedly costing the UK economy a terrifying 40bn a year, and it isn’t doing much for our health, either.

“Poor concentration, decreased immunity and increased stress are givens,” explains Dr Rangan Chatterjee, GP, author of The Stress Solution and producer of Feel Better, Live More podcast. “But, given that just one night’s sleep deprivation can disrupt insulin resistance, a chronic lack of sleep can lead to type 2 diabetes, obesity, heart disease and even Alzheimer’s disease.”

Chatterjee warns against popping sleeping pills in an attempt to catch 40 winks. “They actually sedate you which isn’t the same as sleeping – meaning you miss out on the restorative benefits of deep sleep, while new research is showing that they could also increase the risk of other chronic diseases.”

Terrified? Don’t be – here are some easy steps to follow to help you to catch more Zzzz’s…

SPACEMASKS

This self-warming eye mask will soothe tired eyes and block out sleep-snatching light to have you fast asleep in seconds. Individual wrapping means they’re great for flights, too. £15, spacemask.com

THIS WORKS SLEEP PLUS PILLOW SPRAY

This super blend of lavender, vetivert and camomile aromatherapeutic oils uses motion-activated, microencapsulated technology to release a sleep-soothing scent as you toss and turn at night. Studies show that 89 percent of users fell asleep faster than normal, while an impressive 96 percent had less disturbed sleep. £26, thisworks.com

You’ve probably heard about the effect your phone’s blue light can have on your sleep. But, did you know that you actually need natural blue light during the day to help regulate your internal body clock and boost your ability to sleep better come evening?

“Aim for at least 20 minutes of natural light every day,” says Chatterjee. Sit outside sans sunglasses for maximum benefits.

Meanwhile, come nightfall, ditch blue lights (which are found not just in your devices, but LED lights and overhead halogen bulbs) in favour of sleep hormone-friendly red bulbs. And while not using your phone before bed may fall on many deaf ears, donning a pair of blue-light-blocking glasses (TrueDark specs are the best) can help curb the damage.

Another relatively easy sleep-inducing hack is to put plants in your bedroom. “Plants that go through photosynthesis later in the day produce oxygen at night,” explains Freddie Blackett, CEO of plant delivery website PatchPlants.com. “Team them with ones that remove toxins from the air to boost sleep quality.”

Don’t want the extra hassle of keeping a plant alive to add to your to-do list? Don’t worry, Blackett’s got some failsafe suggestions: “Snake and Aloe Vera plants both release oxygen at night and are so good at removing toxins (such as benzene and formaldehyde) that Aloe is even NASA-approved. They’re also incredibly easy to look after – coping with any light condition and lax watering schedules.”

“Certain nutrients such as amino-acid tryptophan are linked to sleep,” says Rob Hobson, nutritionist and author of The Art of Sleeping (£9.99, HarperCollins). “Your body can’t make this, so top up on food such as poultry, oily fish, tofu, chickpeas and eggs at dinner time. Combine these proteins with carbohydrates for maximum uptake of this melatonin-booster.”

Another key sleep-enhancing nutrient is magnesium. This super house mineral helps to manage the brain’s sleep cycle and studies have shown that if you’re deficient in it (like many of us are) then it’s hard to both fall, and stay, asleep. Find it in BetterYou Magnesium Oil Spray (£12.69, Holland and Barrett, Jubilee Place), and Magnesium tablets (£4.45, healthspan.co.uk).

Find that Enya’s not working to help you reach the land of nod? No fear, because it’s time to try binaural beats instead. Using different sound frequencies, these beats slow down beta-brainwaves (the ones that keep you awake and alert) guiding you to restful, slower brainwaves that promote sleep. Some studies even show it can boost sleep hormone melatonin, too. Just remember to put on your headphones, as it only works when a different frequency is fed through each ear at the same time. Find Binaural sleep tracks on Spotify.

Also making a buzz in the sleep world are weighted blankets. The idea is that the pressure from the small weights that are sown into pockets throughout the blanket mimic the feeling of being hugged to help you fall asleep quicker and, crucially, stay asleep.

John Lewis offers a selection (from £60, johnlewis.com) to suit different body types. “The blankets come in differing weights and we recommend you buy one that is around 10 per cent of your body weight,” says Unna Patel, John Lewis & Partners’ Filled Bedding buyer. Each blanket is made using ultra-soft and breathable 100 per cent organic cotton, so there’s no worry about overheating.