Seven simple steps to better sleep

Eight hours; the Holy Grail of snoozing. If only we could master it, we'd be healthier, happier, calmer, sharper and generally-all-round-better versions of our usual groggy, yawning, puffy-eyed selves.

The Great British Sleep Survey's results, published in 2012, revealed that more than 51% of Brits struggle to get a decent nights' sleep, and it's hitting us hard. In 2011, 15.3 million NHS prescriptions were issued for sleeping pills, and research suggests that long-term bad sleep can damage health, while in the short-term our immune systems suffer and it leaves us zapped, irritable and unable to concentrate.

"Sleep disturbances are common and can impact on daily function and general health," says Kate Monaghan, sleep physiologist at Bupa Cromwell Hospital. "The main barriers tend to be work, family pressures, external stimuli such as caffeine and the environment."

During particularly stressful phases, like exams or relationship breakdowns, or after trauma or grief, as well as factors like physical illness and pain, it's normal for sleep to suffer, and insomnia can become a chronic problem for some. If this is the case, speaking to your GP is important. Aside from pills, therapies like counselling and cognitive behavioural therapy (CBT) can be effective.

If poor sleep is simply a niggling problem you could really do without though, here 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," says Dr Nerina Ramlakahn, a sleep consultant at Capio Nightingale Hospital and Silentnight's resident sleep expert.

Also, lying in bed worrying about the day's events, or things that 'might' happen in the future's not going to help, but it's a habit you can address.

Nerina, who's also the author of Tired But Wired: How To Overcome Sleep Problems, The Essential Sleep Toolkit, 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.

Wellbeing coach and hypnotherapist Kam Birdee (www.kambirdee.com) agrees: "Keep a notebook by your bed and write down things you're worrying about. They'll be out of your head and can be dealt with in the morning."

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.

"If there's clutter around you, it can be cluttering your mind," says Birdee.

Dr Nerina agrees: "The bedroom should be as tranquil as possible - a place where you can relax and unwind."

She recommends clearing the room of technology, which means no computers or TV. If that's not entirely possible, at least find a way to 'hide' work related stuff. "If you lack space make boundaries in other ways, for example a white sheet over your desk area," adds Nerina.

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.

"People often forget they're in bed on average eight hours a night. Multiply that by 365 days, that's almost 3000 hours a year," says Birdee.

Pippa Swain, business leader for bedrooms at Ikea, adds: "We can all remember those nights where we've tossed and turned because we can't get comfortable. The key thing is for the mattress to mould your body and give support and pressure relief."

A decent pillow's important too, and there are different types designed to suit different sleeping positions. Not only will these things aid sleep but they're important for back and neck pain.

Temperature also comes into play - while nobody wants to lie awake shivering, a room that's too hot will prevent you from peaceful sleep. Save thick duvets for winter and keep cool in summer and, if possible, allow air to flow through the room.

4 - Let there be less light - and noise

There's a reason we switch lights off at bedtime. Sleeping in darkness is crucial for the body's production of the hormone melatonin, which plays an important part in the sleep-wake cycle.

Plus, too much light can make it hard for the brain to wind down, and can prevent us from achieving good quality sleep, and wake us up too early.

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.

Similarly, too much noise is one of the biggest factors guaranteed to ruin sleep. If you have problems with noisy neighbours, or sound pollution from the streets nearby, contact your council's Environmental Health Department - they may be able to help.

Often, it's impossible to eliminate all noise entirely, and some people are more sensitive to sound than others, but earplugs could make the world of difference if noise is keeping you awake.

5 - Turn off your gadgets

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

A recent Nytol survey found that while just one in 10 people say they get 'good' sleep, over half (53%) admit to going online in bed, with a quarter thinking they're 'addicted' to checking emails and social media in bed.

"It's essential for a good night's sleep to turn off all technology; many people with sleep problems have an unhealthy relationship with technology," says Nerina.

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

6 - Don't panic if you wake up

We've all been there - suddenly wide awake at 3am, only to spend the next few hours panicking how we'll get through the next day.

"If you wake, try to avoid looking at your phone or clock and registering the time, as you're more likely to start worrying about how little sleep you'll get," advises Nerina.

"Instead, lie on your back and try consciously to relax each part of your body, starting from your toes and working up to your head and face. Breathe deeply and tell yourself it doesn't matter if you don't fall asleep and you'll just use the time to rest and relax."

If you find lying in bed impossible to handle, try going to another room to read a book to distract your thoughts, then return to bed when you're calmer.

7 - Watch what you eat and drink

What, and when, we eat and drink can affect sleep. "A heavy meal before bedtime's going to be uncomfortable and can cause restlessness, as your body's working overtime to ensure it's digested," says Birdee. She advises eating your evening meal a little earlier, and perhaps going for a stroll afterwards.

While a night-cap might be traditional for some, too much alcohol can lead to poor, erratic sleep.

"Drinking caffeine and sugar-laden soft drinks can act as stimulants," adds Birdee. "If you enjoy a drink before bedtime, choose a decaf or fruit tea instead." Warm, milky drinks can be soothing and sleep-inducing, too.

Three natural sleep enhancers

:: Boots Pharmaceuticals Re:Balance Dream Pillow Mist Lavender, £6.15, Boots

A spritz of this specially formulated blend of essential oils on your pillow is designed to calm and relax.

:: Rescue Night Liquid Melts, £8.45 for 28 capsules, available from Boots and independent pharmacies

Made up of five BachTM Original Flower essences, including Star of Bethlehem, Rock Rose and Cherry Plum, the formula promises to ease whirring worries.

:: Potter's Nodoff Mixture by Potter's Herbals, £6.32, Boots, Sainsbury's, Waitrose

This traditional mixture, which combines Passiflora, Jamaican Dogwood, Hops, Scullcap and Valerian, is said to aid sleep.

Tried and tested

Abi Jackson tests GNC's new Protein Bites

What it is?

Basically a bag of crisps, but one designed to appeal to gym bunnies and those on a low-carb, high-protein diet. Each 35g bag's packed with 20g of protein - the equivalent of eating a 70g chicken breast. They contain 3g of fat and 9g of carbohydrates and come in two flavours - sweet Thai chilli (142 calories) and sour cream & onion (140 calories).

What's it like?

I love crisps (who doesn't?) but with the average bag containing a lot of additional salt and saturated fat, I know they're not the most sensible of snacks. The credentials of Protein Bites made them a guilt-free choice when hunger pangs struck. Unlike most crisps, the bag was actually packed with 'bites' and it takes a while to munch through them, plus they certainly made me feel far fuller than normal crisps. However, the flavour and texture wasn't enjoyable for me. If you're a low-carb/high-protein fiend, who's willing to sacrifice flavour for the cause, you'll probably be thrilled about Protein Bites - but they're not for me.

Information

Protein Bites, £1.75 per packet, available from GNC stores and www.gnc.co.uk, also soon to be stocked in Holland & Barrett stores.