As September begins, it is time for the annual ‘Sleeptember’ awareness campaign from the Sleep Charity. The campaign focuses on how to get a good night’s sleep and why it’s beneficial to our health. To coincide with Sleeptember 2020, we have released some interesting data that looks at insomnia in the UK and our attitudes towards sleep aids. 

The research, which is part of the STADA  Health Report 2020, found some worrying results regarding insomnia in the UK, with three-quarters (75%) of participants in the UK aged between 35 and 49 admitting to having regular problems either going to or staying asleep.

Insomnia can have several common causes, such as stress, shift work and consumption of caffeine. However, it seems that many of us aren’t fully aware of what is causing sleepless nights.

More than half (53%) of people in the UK identified alcohol as a cause of insomnia.  Other causes of insomnia that we are less aware of, are the impact of stress, jet lag or shift work.

Our attitudes differ when it comes to taking sleeping aids to help with insomnia, it seems we are cautious, with only a third (33%) willing to take sleeping aids, while 21% are concerned that they could become addicted or overly dependent.

Now more than ever, we know that a good night’s sleep is crucial to staying positive and healthy whilst our world is upside down. Which is why we have created a list of top tips to help improve your sleep routine.

Top Tips To Improve Your Sleep Routine

Practising good sleep hygiene is the key to good sleep. If you’re struggling to sleep, try some of the following tips. You may notice a difference with your wellbeing too!

• Establish a night-time routine and sleeping pattern. Try going to bed and waking up at the same time every day - even on weekends. This will help your body get into a regular rhythm.
• Limit the use of stimulants. Try to avoid caffeine, sugary drinks, alcohol and nicotine before bed, as these will have a negative impact on your sleep.
• Avoid going to bed until you’re truly tired and ready for sleep. Whilst it may be tempting to get comfortable and spend your evening in bed, it’s important that you associate your bedroom with sleep. Wait until you feel sleepy before hitting the hay.
• Use your bed for sleep only. Especially true for people who work from home - don’t be tempted to use your bed as your office. Create a separate place for working and keep your bedroom as a peaceful sanctuary.
• Make sure your bedroom is comfortable. Try to limit the amount of light and noise in your bedroom and keep it at a temperature comfortable for you.
• Squeeze in some daily exercise. Even if it’s just light activity, such as walking or yoga, try to stay active for 20 minutes each day so you feel more tired as the evening rolls around. Remember, don’t exercise too close to bedtime, the endorphins may keep you awake!
• Avoid electronics in the bedroom. The blue light emitted from mobile phones, tablets, laptops and TVs can keep you awake. Leave your gadgets downstairs, in another room, or just in the bedside drawer, to help you to doze off to sleep naturally.
• Prepare the night before. Preparation is key. If you’re still waking up feeling tired, try taking Benenox before bed and make it a staple in your bedtime routine. You can get your hands on some at T&R Direct.