Sleep is the ultimate tool for boosting performance and health, affirms Dr. Guy Meadows, Clinical Director and Co-founder of Sleep School. It improves focus, regulates emotions, controls appetite hormones, and lowers blood pressure.

A 2022 study in PLOS Medicine revealed that sleeping less than 5 hours per night increases the risk of heart disease, cancer, depression, and diabetes. Dr. Severine Sabia of University College London emphasizes that 7-8 hours of sleep per night is ideal, as less or more is linked to chronic diseases, especially as multiple morbidities rise in developed countries.

Another 2022 study in JAMA Internal Medicine indicated that people who sleep less consume more calories and crave high-fat foods. Dr. Beth Frates of Massachusetts General Hospital states that improving sleep hygiene helps achieve 7-9 hours of sleep per night, reduces caloric intake, and supports weight loss. "People often focus on exercise and diet, but few pay attention to sleep when managing weight and cardiovascular health," she emphasizes.

However, only 25% of Britons achieve the goal of 8 hours of sleep per night, despite 77% desiring it, according to a YouGov survey.

Dr. Guy Meadows notes that falling asleep in under 5 minutes can be a sign of efficient sleep, but it can also signal sleep deprivation or excessive drowsiness. On average, a healthy person needs 15-20 minutes to fall asleep.

"Some people fall asleep faster due to genetics, good sleep hygiene, low stress, regular physical activity, and stable mental health," he explains. Sleep needs also vary: newborns need more than 14 hours, while adults only need about 7.

So how do you fall asleep quickly and optimize sleep? Here are some expert suggestions for improving sleep quality.

Expose yourself to light as soon as you wake up.

What you do during the day is just as important as what you do before bed in order to fall asleep faster, according to Professor Russell Foster, a circadian rhythm expert at the University of Oxford and author of Life Time. "Exposure to plenty of natural light in the morning helps shift the biological clock earlier, making you sleepier at bedtime," he explains.

Dr. Guy Meadows agrees, suggesting that the body prepares for sleep from the moment you wake up. Early light signals the start of a new day, initiating the countdown to bedtime. He recommends a "fake commute" – walking around the block each morning without sunglasses to get light exposure, which helps synchronize the circadian rhythm and improve the quality of sleep that night, especially for those working from home.

Never nap after 4 p.m.

Professor Russell Foster says that short naps in the early afternoon, common in Mediterranean countries due to the warm climate and the habit of eating a large midday meal, offer health benefits. However, he warns that if you frequently feel the need to nap, you may be lacking sleep at night.

Naps under 20 minutes, avoided within 6 hours of bedtime, can increase alertness and performance without affecting nighttime sleep.

When you sleep, your body goes through four stages, from light sleep to REM sleep (10-60 minutes), all of which are important for ensuring a quality night's rest.

A good mattress and suitable bedding help dissipate heat, lower body temperature, shorten the time it takes to fall asleep, and increase slow-wave deep sleep. Photo: Pexels

Don't exercise too close to bedtime.

Professor Russell Foster says exercise improves the sleep-wake cycle and reduces insomnia. However, he cautions that exercising within 1-2 hours of bedtime can disrupt the circadian rhythm and delay sleep. In particular, strenuous exercises before bed make it harder to fall asleep.

To optimize the benefits, exercise earlier in the day.

Consider your mattress.

Professor Russell Foster emphasizes the role of the mattress in quality sleep, although scientific research is still limited. "A good mattress and suitable bedding help dissipate heat, lower body temperature, shorten the time it takes to fall asleep, and increase slow-wave deep sleep," he explains.

Signs that you need a new mattress include a sinking feeling, lack of support, back or limb pain upon waking, or a mattress that has been used for over seven years. If you experience allergies or asthma while in bed, or are going through menopause, choose a breathable, cool mattress and try it out in person at a showroom.

Regarding temperature, Dr. Guy Meadows recommends keeping the bedroom at 16-17 degrees Celsius for better sleep. Professor Foster notes that women often prefer warmer rooms, but the temperature shouldn't exceed 18 degrees Celsius, as men retain heat better due to muscle mass.

Establish a bedroom routine.

To optimize your circadian rhythm, maintain a consistent bedtime and wake-up time every day, which makes it easier to fall asleep and wake up refreshed, according to Professor Russell Foster.

"Relaxing oils like lavender can improve sleep and become a helpful part of a bedtime routine, although more research is needed," he suggests.

Taking a warm bath before bed can also help by warming the skin and increasing blood flow from the body's core, which may shorten the time it takes to fall asleep, according to some studies.

Finally, turn your bedroom into a "sleep sanctuary" by keeping the space quiet, dark, and free from distractions, and avoiding working in the room during the day, to create an ideal environment for rest.

Mindfulness to minimize stress.

Professor Russell Foster was once skeptical about mindfulness, but now acknowledges that it reduces daytime stress – a major cause of sleep disorders.

A 2015 study in JAMA Internal Medicine showed that mindfulness before bed improves sleep by calming the nervous system and reducing anxiety.

"Most people don't have a problem with sleep, but with worry," he says. Mindfulness can be as simple as reading, practicing breathing exercises, or focusing on the feeling of the blanket on your legs, according to Dr. Guy Meadows. No fixed time or complex practice is required.

Foster advises avoiding electronic devices before bed, not because of the light, but because of the stressful content, such as work emails or news. He also recommends postponing difficult conversations, such as family finances, until daytime to avoid affecting sleep. "These things don't help you fall asleep quickly," he emphasizes.

My Y (According to Telegraph)