How to sleep: What to do if you keep tossing and turning at night to fall asleep quicker

Cheryl promotes vitamins to help with sleep on Instagram

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Instead of working yourself up, or looking at the time realising that hours, not minutes have gone by is one way to prolong your distress. Instead, one tip recommended by the American Sleep Association could help. “While in bed, if you find yourself awake for more than 10 minutes, get out of bed and sit in a chair until you are sleepy,” the American Sleep Association said. In order to promote the association between your bed and sleep, it helps to eradicate any other connection between bed and activity, aside from sex.

For instance, it is advisable not to watch TV or to read in bed – ever.

There are certain substances to avoid too close to bedtime, such as alcohol, caffeine and nicotine.

Caffeinated beverages include coffee, dark tea, soda, and energy drinks.

To help you feel calm leading up to sleep time includes a hot shower or bath, listening to soothing music, or whatever relaxes you outside of the bed.

The American Sleep Association added that creating a bedtime ritual will help you to fall asleep much more quickly in future.

Creating a sleep hygiene schedule involves going to bed at the same time (if possible) and waking up at the same time.

When it comes to the bedroom, it helps to create a “sanctuary”; added props might help, such as weighted blankets, essential oil diffusers, and dim lighting.

What is classified as insomnia?

“If you have difficulty falling asleep for more than a few days, you may have insomnia,” the experts noted.

The NHS listed the symptoms of insomnia, which involve regularly:

• Finding it hard to go to sleep
• Waking up several times during the night
• Lying awake at night
• Waking up early and cannot go back to sleep
• Still feeling tired after waking up
• Finding it hard to nap during the day even though you’re tired
• Feeling tired and irritable during the day
• Finding it difficult to concentrate during the day because you’re tired.

Insomnia symptoms that persist for longer than three months is known as long-term insomnia.

Common causes of insomnia include: stress, anxiety or depression.

Insomnia may also be caused by a room that is too hot or cold, an uncomfortable bed, noise, jet lag, or shift work.

To help combat insomnia, the NHS recommends to relax “at least one hour before bed”.

It may also help to refrain from caffeine for six hours before bedtime, and not to exercise four hours before bed.

The experts at the NHS also suggest refraining from napping during the day, even if you feel tired.

Sleeping aids are also available at pharmacies, and some contain natural sleep-inducing ingredients such as lavender.

“They cannot cure insomnia but may help you sleep better for one to two weeks,” the NHS stated.

People are not advised to take sleeping aids for more than two weeks, as side effects can occur.

Taking sleeping aids can cause drowsiness, so this may interfere with your ability to drive.

If you are still struggling with insomnia, speaking to your doctor may be helpful.

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