Almost one half of women (43%) are not getting enough sleep, and 45% don’t wake up feeling rested, according to a study by YouGov and the Sleep Apnoea Trust Association. But why are so many of us suffering with sleep-related problems, aside from the stress of an on-going pandemic?

Turns out, it’s not reliant on the plumpness of your pillows or the amount you’ve spent on a mattress. There are several low or no-cost tricks to help you drift off with ease and help you get the rest you need.

KEEP TIME

We’re creatures of habit, but why doesn’t this apply to our sleep patterns? So many of us will go to bed and wake up at different times throughout the week but, if you do so at the same times daily, you’ll soon find that a regular sleep pattern will improve the overall quality of your sleep.

TAKE NOTE

All too often, life’s stresses come to the forefront when you’re trying to get to sleep; swirling around in your mind and preoccupying yourself from the task at hand. If this sounds familiar, try jotting down your worries in a notebook an hour before you actually retire. Putting pen to paper can be integral to stress elevation, and giving yourself time to quietly mull them over before you turn in will hopefully allow you to do so with a clear head. Buy yourself a cute notebook and keep it beside your bed to help eradicate unnecessary stress - or try this guided journal to help you clarify your thoughts.

SPRITZ YOUR PILLOW

Pillow sprays are having a moment. If you’ve dismissed them before even trying them, we implore you to rethink. With a bespoke blend of Melissa and Lemon Myrtle essential oils, as well as St John's Wort and Lady's Mantle top notes, Cowshed’s pillow mist will help to relax your mind and body with its subtle, expertly-crafted scent.

DIM THE LIGHTS

Light signals the brain that it’s time to be awake so lowering your lighting before you go to bed will help your brain to switch-off more naturally. Should, for whatever reason, your bedroom not be pitch black, try sleeping with an eye mask to prevent any light leaks from interfering with your slumber.

EMBRACE WHITE NOISE

While you sleep, whether you realise it or not, your brain still continues to register sounds. Cue white noise. As opposed to noise from a television or music that changes in tone and volume, white noise creates a constant ambient sound that masks louder outside sounds that may otherwise affect your sleep. Handily, there are machines or even apps that will help you achieve this (who knew?), but even the sound of a fan will suffice.

STAY COOL

It’s hard to believe that, even in the depth of winter in which we currently find ourselves, that sleeping in a cool room will affect your night’s sleep for the better—but it’s true. Heat tends to make you feel uncomfortable after a time, so by keeping your room, or your face, cool, you’re more likely to sleep through.

6 ways to improve the quality of your slumber