MORE than a third of adults often wake up feeling tired – despite hitting the hay before 10pm.
The typical bedtime is 9.54pm, according to a survey of 2,000 UK adults.
And the typical morning wake-up time for Brits is 6:42am – giving around eight hours sleep.
However, many still reckon they get less than five hours of ‘quality’ sleep a night.
Four in 10 describe themselves as a bad sleeper, while 60 per cent reckon their bedtime routine could be better.
Waking in the night, tossing and turning while asleep and overthinking at night prevent people from feeling well rested come morning time.
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The study, conducted via OnePoll, found just 32 per cent would refer to themselves as a ‘good sleeper’.
And only 24 per cent sleep more soundly when tucking themselves in earlier in the evening.
The findings suggest that it’s not just how many hours you sleep for or your bedtime that’s critical.
Getting decent quality sleep – with little disruption and wake-ups, and enough deep sleep – is important.
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People who said they were good sleepers tended to fall asleep fast, wake little in the night, and wake up feeling refreshed.
A spokesperson for furniture retailer, DFS, which commissioned the survey, said: “Our study has shown how the actual time we go to bed can have a real impact on our sleeping routine as a whole.
“The hours of sleep we get is of course important, but the way we prepare ourselves and get ‘into the zone’ of sleep is also vital.”
Anne Marie Boyhan, sleep expert at The Sleep Care Co. said: “Sleep is a foundational pillar of health. Proper rest isn’t a luxury, it’s a necessity.
“That’s why it’s important to focus on habits that will support quality sleep.”
The study found three in 10 adults can’t go to bed any earlier than 10pm.
It asked what Brits rely on to get to sleep, with 54 per cent saying it needs to be completely dark outside – a more difficult feat in the summer months.
In a bid to get better sleep, 27 per cent need to make sure all the doors are locked before they turn in for the evening.
One in five (20 per cent) need to ensure the room is the right temperature, and a third can’t get to sleep unless they’ve got that freshly brushed teeth feeling.
Putting on hand cream or getting prepped for the following morning were also among the top 20 things Brits need to do before they go to bed to sleep well.
Complete silence will at least help 54 per cent to get some rest, whereas a quarter like to listen to something to help them drift off.
Anne Marie Boyhan added: “If you’re struggling to sleep, set up your bedroom’s environment for sleep success.
"Focus on creating a pitch-black bedroom and avoid blue light from screens one hour before bed.
“Also ensure you get natural light during the day. If sunlight reaches your eyes in the morning, it sets your biological clock and triggers the timing of the hormones cortisol and melatonin, which affect sleep.”
A spokesman for DFS added: “We all need sleep – some more than others – but we all still need quality sleep.
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“We want to encourage the nation to get into better sleeping habits, and this doesn’t have to mean making major changes.
"Instead, focus on establishing a routine that works for you and sticking with it, investing in this where you need to, such as by purchasing a new mattress or taking time for yourself to unwind.”
TOP 20 THINGS ADULTS NEED TO DO TO HELP THEM SLEEP
1. Curtains/ blinds closed
2. Dark room
3. Brushed their teeth
4. Snuggled under the duvet
5. Doors are locked
6. Making sure no lights are on in the house
7. More than one pillow
8. Getting just the right temperature in the room
9. Doors are shut
10. Making sure there are no blinking lights – like on a fire alarm
11. Windows are shut
12. Switched off strange sounds, like bathroom extractor fan
13. Washed their face
14. No noise/ using ear plugs
15. Get prepped for the following morning
16. Watch a TV show
17. No electronic devices nearby
18. Shower/ wash before bed
19. Put on hand cream
20. Tie their hair up/ out of the way
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