Problem sleeper? Here's some useful tips to help

EIGHT hours — the Holy Grail of snoozing. If only we could get it, we’d be healthier, happier, calmer and sharper.

If poor sleep is a problem for you, there are some simple steps you can take to help.

1. PUT STRESS ON SNOOZE

Often bad sleepers are trapped in a worry cycle. The anxiety of thinking you’ll not be able to sleep is one of the things that feeds the problem. Also, lying in bed worrying about the day’s events, or what ‘might’ happen in the future’s doesn’t help, but it’s a habit you can address.

Sleep consultant Dr Nerina Ramlakahn recommends a 12-step toolkit which includes adapting your activities throughout the day, like exercising to reduce stress, and writing a to-do list for the next day at bedtime.

2. CREATE A SLUMBER-ENHANCING HAVEN

Your physical surroundings have a big impact on your mind, so it makes sense that the place you sleep in should be a peaceful retreat. The bedroom should be as tranquil as possible — a place where you can relax and unwind.

Ramlakahn recommends clearing the room of technology, which means no computers or TV. “If you lack space, make boundaries in other ways, for example a white sheet over your desk area,” she says .

3. ARE YOU LYING COMFORTABLY?

We’re sensitive creatures, and even slight physiological factors can have our brain and body chemistry churning away — which is why physical comfort is vital for sleep. Decent mattresses can be pricey but we spend almost half of our lives in bed, so it’s worth investing.

4. LET THERE BE LESS LIGHT

Sleeping in darkness is crucial for the body’s production of the hormone melatonin, which plays an important part in the sleep-wake cycle. Consider investing in darker curtains or black-out blinds if light’s a problem, especially if you’re a shift worker who sleeps during daytime.

5. TURN OFF YOUR GADGETS

Laptops and smartphones do us no favours when it comes to sleep as many of us don’t know when to, or simply can’t, switch off.

“Every time you see that red flashing light, the brain produces a small dollop of dopamine — the feelgood hormone. This wakes us up, makes us feel good, even momentarily, and is partly what feeds the compulsion to keep picking up your phone,” says Ramlakahn.

6. WATCH WHAT YOU EAT AND DRINK

A heavy meal before bedtime can cause restlessness, as your body’s working overtime to ensure it’s digested, say nutritionists. It’s best to eat your evening meal — with lots of calming leafy greens — a little earlier and to go for a stroll afterwards.