While adequate shut-eye is vital for the proper functioning of our brains and bodies, sleepless nights are a reality for many Britons.
According to a new study, older adults are finding it increasingly difficult to achieve a good night's rest.
The study, published in the journal Family Medicine And Community Health, revealed how "sleep quality declines with age".
It found between 30 per cent and 48 per cent of seniors complain of sleepiness, while between 12 per cent and 20 per cent have insomnia problems.
Mature adults have been warned that 'sleep quality declines with age'
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Strong evidence links sleeplessness to depression, anxiety and other mental health disorders.
Several studies have linked sleeplessness to metabolic syndrome, hypertension and heart disease. Cognitive decline and prostate cancer risk are related to insomnia.
Commenting on the study, CEO of MattressNextDay and one of the UK's leading sleep experts Martin Seeley told GB News: "We all struggle with sleeping from time to time. How much sleep we need varies from person to person and changes as we get older.
"Sleep problems usually sort themselves out within a month but longer stretches of bad sleep can start to affect our mental and physical health and impact our work and relationships.
"One of the most common is insomnia which many people think is when you have difficulty getting to sleep in the first place.
"But the inability to fall back asleep after waking up is known as sleep-maintenance insomnia. Insomnia has many possible causes, including stress, anxiety and depression."
Here, the sleep expert shares his five top tips on how to tackle insomnia when it strikes.
Implementing these key strategies should help you swiftly return to your slumber.
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Try to make your bedroom an alarm clock and phone-free zone
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Make your bedroom a sleep sanctuary
Make your bedroom a place which is designed to promote sleep. Block out loud sounds from outside or try using earplugs or white noise if you need to drown out disturbing sounds.
You should also get blackout curtains or blinds to make sure your room is dark because sunlight sends signals to our brain to wake us up.
Don't lie in bed
If you are struggling to get back to sleep, one of the worst things you can do is lie in bed tossing and turning.
If it has been more than 15 minutes, get up and do something else which you find relaxing. This not only distracts your mind but stops you from linking your bed to a place where you struggle to sleep.
Try breathing exercises
Slow, deep breathing has been shown to increase the production of melatonin (the sleep hormone) in our brains. It can also regulate our autonomic nervous system which controls involuntary body responses such as heart rate and blood pressure.
Clinical studies have actually shown it can be a more powerful tool in combating insomnia than the use of sleeping pills.
Don't clock watch
Anxiety is a big driver in insomnia and staring at the clock can make you feel anxious about not sleeping, starting a vicious circle.
As well as making your sleeping environment screen-free, you should also consider making it clock-free. Move your phone away from you and consider ditching the alarm clock.
Think about something boring
We've all felt sleepy during a meeting or a lecture and research has shown that many people feel sleepy when they're bored. The old technique of 'counting sheep' is backed up by science. Any boring task which occupies your mind can not only distract you from worrying about not sleeping but can make you feel sleepy too.
You could keep a particularly boring book or article by your bed ready for this occasion. Many exist - just think back to those lessons on mathematical formulas from school.
For more information visit https://www.mattressnextday.co.uk/.
