Lack of sleep can really affect our ability to function, make us demotivated and leave us feeling lethargic. In a recent study, 1 in 3 adults said they regularly don’t get enough sleep- leaving them feeling tired and sluggish, and almost 50% of adults said that it's stress and anxiety which often affects their ability to sleep.

Here are some tips to help improve upon, or reduce, sleeping problems:

Make sure where you sleep is comfortable

Make sure you're not too cold or hot. (If you're struggling with hot sweats, sleep on bedding that is lightweight and breathable. Wear light, loose-fitting clothes and hydrate well throughout the day. Take a glass of water to bed)

Keep a sleep diary (Time, length, quality ranked 1-5, how often you wake, content of dreams, naps during the day, details of medication, physical activity, diet, thoughts and feelings) 

Relax before you go to bed (Do something calming, breathing exercises, muscle relaxation, visualisation, meditation and mindfulness) Some people find it really useful to listen to a podcast or read a book before bed because it focuses the mind on one thing and can often send you off to sleep.

Establish a routine Pick a bedtime and a wake-up time—and stick to them as much as possible. Life will inevitably interfere, but try not to sleep-in for more than an hour or two on Saturdays and Sundays, so that you can stay on track.

Try to resolve stresses and worries (is it possible to reduce your workload, can you talk to friends and family about what's on your mind?)

Give yourself some tech-free time (consider leaving your phone outside of the bedroom when you go to bed).

Check for a physical cause (Pain or illness, or if your partner snores)

Think about food, drink and exercise. (Caffeinated drinks, spicy food, sugary food and alcohol can all affect the quality of our sleep. Stretching or light aerobic exercise in the evening could help reduce night-time interruptions)

Medication (discuss alternatives with GP)

Ask your GP about treatment options (CBT, medication, sleep clinics)