During a global pandemic it's important to do everything we can to keep our bodies healthy.
That includes washing our hands, eating healthy, staying active, drinking enough water and also getting enough sleep.
In these uncertain times, with many people losing their jobs, social isolating and generally feeling more anxious, getting a good night’s sleep may seem like a challenge.
Sleep experts, eachnight have surveyed people across the UK and US to find out what helps them get the best sleep possible. So what could you be doing to get a better night's sleep?
The findings reveal that those who enjoy light exercise tend to sleep better, with one in 10 (10 per cent) saying they sleep better after exercise. By adding in a home workout, bike ride or even a short walk to your day, you could expect to see an improvement in your sleep.
Following a balanced diet not only helps your physical health and mental well-being, it can also have a huge impact on your sleep quality. Those eating large meals and drinking lots of caffeine during the day could be damaging their sleep quality. The survey found that 15 per cent of people sleep better when they avoid caffeine and eat smaller meals.
Setting the right temperature and taking time to relax are both key elements of the perfect night’s sleep. Nearly a third of people (32 per cent) said they sleep better in a cool bedroom, between 16 and 18C, so why not try dropping the temperature when you next get ready for bed and see how much better your sleep quality is?
Another great way to prepare yourself for a good night’s rest and become more relaxed is to take a shower or bath before you doze off. Also, making your room as dark as possible can help aid sleep.
While we are depending on our phones to connect with others at the moment, it's a good idea to not use your phone before going to bed to help you to destress and clear your mind of any negative or stressful thoughts. One in 10 (10 per cent) of those surveyed agreed that they slept better when they didn’t take their phone to bed.
Another great way of clearing your mind and destressing is to read a book, with one in 8 people surveyed saying that reading before bed made them sleep better.
Snooze for longer
The final stage of getting the perfect night’s sleep is to aim to doze off between 10pm and 11:30pm, with almost a third (30 per cent) of those who regularly get seven or more hours of sleep each night going to bed between these hours.