Many people have trouble with sleep, and most of us struggle to get anywhere near the full recommended eight hours.
Whether you are a new parent, a busy mum or a student, getting a good night’s kip can be complicated.
So what can we do to fix it?
Sleep expert Lucy Wolfe spoke exclusively to VIP about getting a night’s sleep.
The therapist explains that the first problem is that we do not realise how important sleep is, and as adults, we often but it on the back burner or priorities.
Prioritise sleep
“We don’t give enough priority to our sleep, we treat it as one thing that can be compromised,” she exclusively told VIP Magazine.
She added: “I encourage people to make sleep a priority, to consider it as a major part of their health, so we have a lot of emphasis on healthy eating and fitness but I would include sleep in that.”
This might mean changing your day time routine to fix your night time routine.
“Getting a better understanding of sleep is another issue, because a lot of the time issues with sleep is lifestyle orientated.
“Stress plays a big factor, and just like for children, regularity is key, so getting up at the same time and going to sleep at the same time every night,” Lucy explained.
The expert added that although up to nine hours would be ideal, committing to an early night can help to get your sleep pattern in order.
“You have to allow for enough sleep in the first instance,
“Adults need generally between seven and nine hours, so I would suggest we commit to at least seven hours. If you need to get up at 7am then there’s no point not going to bed until one or two.”
Lucy, who is a mum-of-two, explained that much of our lifestyle choices can affect our sleep.
Cut out some contributors
“Then there are things that inhibit our sleep, such a caffeine, alcohol and cigarattes – there’s all a stimulant.
“Although it sounds unrealistic, we should really keep electronics and tvs out of the bedroom and try to eliminate them an hour to two hours before bedtime,” she said.
The consultant went on to explain why a digital detox is so important.
“Checking your phone for messages means the LED part of the light stimulates the waking part of the brain, which tells the brain it’s time to wake up rather than go to sleep, so that can make getting to sleep very challenging.
“It can also impact the quality of your sleep, so if you’re playing computer games or watching tv close to sleep time you might then find that your brain doesn’t go into a deep sleep.”
Be mindful of how you spend time in the evenings
A lesser known factor of inhibited sleep is exercise, and the time you decide to do it.
“Things like not exercising 2-3 hours before bedtime for example or not having large meals 2-3 hours before bedtime, is a big help.”
Lucy also added that having a nice space to lay your head down at night can make all the difference.
“It’s also important to create a dark, cool and comfortable sleep environment.”
Make small changes
Thankfully, if you want to overhaul your sleeping habits, you don’t have to overhaul your life.
Being aware of your behaviour in the two to three hours before sleep time can be of huge help and make a big difference.
As Lucy puts it: “You can make little basic changes that can really help.”
Lucy, who primarily works as a Children’s sleep consultant has teamed up with Aptaclub to help Irish parents.
Aptaclub’s team is made up of experts like Lucy, including Nutritionists, Dietitians, Midwives and Mums who are on hand to offer advice, support and tips throughout your pregnancy, baby and toddler stages. You can check out more at aptaclub.ie.