As the nights draw in and we prepare to turn our clocks back, millions of Brits are finding themselves tossing and turning instead of sleeping soundly.
Searches for “insomnia” are hitting a staggering 247,000 every month on Google, while TikTok has seen interest in “sleep tips” jump by over 130 per cent in just the past week.
Dr Bhavini Shah from LloydsPharmacy Online Doctor has stepped in with some advice for those struggling to get their forty winks, including visualisation techniques, breathing methods and progressive muscle relaxation.
She warned that the shifting daylight hours can throw our sleep routines completely out of whack, potentially affecting everything from our hearts to our hormones.
Shifting daylight hours can throw sleep routines out of whack
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According to Dr Shah, the culprits keeping us up at night can range from everyday stress and anxiety to something as simple as your bedroom being too noisy or the wrong temperature.
If you’re partial to an evening coffee or nightcap, that could be part of the problem too – she recommended steering clear of caffeine, alcohol and cigarettes for at least six hours before bedtime.
Women might find their sleep particularly disrupted during their periods, pregnancy or menopause due to hormonal shifts.
Even certain medications can trigger sleeplessness, so it’s worth checking with your GP if you suspect that’s the case.
And here’s something that might make you rethink that late-night snack: tucking into a big meal before bed forces your body to work overtime on digestion, which can leave you uncomfortable and restless.
Dr Shah shared some effective techniques to help you drift off when sleep seems impossible.
Her go-to recommendation is the 4-7-8 breathing method: breathe in through your nose for four counts, hold it for seven, then let it all out through your mouth for eight counts. Do this four times and you’ll feel yourself relaxing.
She also suggested trying visualisation – forget counting sheep if that’s not your thing. Instead, picture yourself somewhere peaceful and focus on every little detail you can imagine.
For those who carry tension in their bodies, progressive muscle relaxation works wonders. Start by tensing and releasing your foot muscles, then gradually work your way up to your head.
Checking the screen in the middle of the night can interfere with the body’s melatonin production
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Dr Shah also offered advice for those who find themselves wide awake in the middle of the night. First things first – don’t reach for your phone to check the time.
The blue light from screens can actually make you feel more alert by interfering with your body’s melatonin, the hormone that helps regulate your sleep cycle.
If you’ve been lying there for ages, get up. Dr Shah suggested leaving the bed to read a book or listen to something calming, such as a podcast or relaxing music. Once you start feeling drowsy again, that’s your cue to head back to bed.
