This archive report was first published on 20 October 2019.
Getting enough sleep is a battle many of us face as we get older. While as children we would fight to stay up for an extra hour, now we jump at any opportunity to get some shut eye.
However, simple things like stress, nightmares, or a partner's snoring can all make sleep harder to find. Others struggle with conditions like insomnia and sleep apnea.
Struggling to get a good night's sleep can affect more than just feeling a little groggy the next day. It can influence our weight and make us more susceptible to serious problems like heart disease or stroke.
According to sleep expert Neil Stanley, author of How To Sleep Well, the right amount of sleep is individual to each of us and can vary from person to person.
While as low as four hours sleep and as high as 11 hours can be considered normal, getting just one hour less than we need can have a huge impact.
Between seven and nine hours is the recommended amount for adults, and we actually need less sleep as we get older.
Neil advises people to judge the amount they need by how they feel day-to-day. If you find you are often tired, you aren't getting enough.
For those struggling to get to sleep, Neil suggests creating a set routine to prepare the body for sleep, including no blue light from phones and other devices, and keeping a set bedtime.
A dark, quiet room with the fewest distractions possible are the ideal conditions to find before trying to nod off.
Having the right body temperature and avoiding caffeine can also help. If none of these are working, Neil suggests trying sleeping apps or even seeing a doctor if it's becoming a real problem.
When it comes to the best sleeping position, Neil says it's individual to each of us. The most common position with adults is the foetal position, on the side with the knees tucked, with 41% of adults drifting off this way.
Neil advises sleeping on your back is the 'ideal position' as it can reduce pressure on muscles and joints, as long as you don't have sleep apnea or snoring issues.
However, sleeping on your front offers very little in the way of benefits, and pregnant women are recommended to sleep in the foetal position to increase blood flow.
