DO you have nights where you struggle to get to sleep or have periods of wakefulness during the night? You are not alone.

You may think that there is not a lot you can do except toss or turn. Well, you would be wrong; there are several things that you can try to help you get sleep.

According to research counting sheep has been shown to be of little value and we should adopt something that is more mentally challenging. Some researchers suggest trying to count slowly backwards from 100 and, if you lose your place, then starting again.

You could distract your thoughts. To do this, try listening to something. Another option is to go through the plot of a book you know well trying to remember as much detail as possible. Don’t get anxious about being awake as this will elevate your stress response and make it difficult for you to get to sleep.

Don’t clock watch. And don’t sleep in as regular wake times help to set your body clock so you can sleep well at night.

Try to focus on your breathing as this will help to lower your stress response and help you get to sleep. Some researchers recommend what is known as box breathing: breathe in for four, hold for four, breathe out for four, hold for four.

If you’ve been awake for more than 20 minutes (roughly), then get up and do something for a while until you feel sleepy again, but don’t have anything to eat as the body will then concentrate on digestion and not on getting to sleep.

Research has shown that the ideal temperature for sleeping is 18 degrees centigrade as this will allow the body to cool down making it easier to get to sleep.

Lesley Pallett

Zenara Therapeutics