Stop reaching for the sleeping pills. Your busy life might be keeping you up, but these tips will help you to manage your bedtime routine and sleep more.

The UK is suffering from a productivity crisis. Workers are struggling to motivate themselves as earnings fall and working hours climb.

We have put trying to keep ahead in our careers, earning money and taking our businesses to new heights ahead of our health and well-being and it is costing us dearly.

A consistent lack of sleep significantly lowers your life expectancy. Likewise, it has also been shown to lower productivity and reduce the amount of quality work produced. In the UK alone, 200,000 work days each year are lost to illness caused by a lack of sleep. This is thought to cost the economy £40 billion.

You might be putting off sleep to dedicate more time to your work. However, in doing so you’re reducing your ability to work effectively and costing you and your company a considerable amount of time and money. If you’re truly looking to get ahead, make sure you’re getting your eight hours.

Changing your routine can be difficult. However, these top tips will help you to sleep more and subsequently perform better throughout the day:

10 tips to help you sleep more, better and quicker

If it’s taking you too long to fall asleep, get up and repeat your bedtime routine. Move to a different area of your home, perform a relaxing activity, such as reading or listening to music, until you feel tired, then return to bed.

Keeping to a regular sleep schedule helps to stabilise hormones, body temperature and metabolism, while also helping to maintain a healthy immune system. Go to bed and wake up at the same time every day and falling asleep will be a breeze.

Sleeping in a room that is too hot or too cold can cause a disturbed night of sleep. While falling asleep might not be a problem, internal temperature changes can be disrupted if your room isn’t right, causing you to wake up too soon.

Many suggest taking a warm bath before bed to help you to relax. However, like trying to sleep in a room that is too hot, hitting the hay soon after performing an activity that raises your body temperature will result in poor sleep quality.

Some noises can help to send us off to sleep, such as white noise or rainfall. However, too much stimuli at bedtime will keep your brain active and stop you from dozing off. Likewise, blue light from electronic devices is particularly bad for your bedtime routine.

Your main meal should be consumed at least three hours before you go to bed, in order to ensure that food is properly digested. Likewise, eating just before bed will cause your blood sugar to spike, making you more alert and decreasing tiredness.

Exercise is a natural remedy for insomnia. If you struggle to fall asleep, exhausting your body during the day helps to improve sleep quality during the night. Likewise, exercise can decrease stress and improve happiness. This helps to counteract any negative thoughts or feelings that might be keeping you up.

After a week in the office, going out on a Friday night, following by well-earned snooze on Saturday morning, sounds like the perfect way to unwind. However, the break in your sleep schedule is likely to do you more harm than good.

Sunlight sends signals to our brains to wake up. It may be tempting to spend the best part of Saturday morning curled up in darkness. Yet, failing to get 20-30 minutes of natural light in the morning can push your body clock out of sync, leading to poor sleep the following night.

Source: Withings

Waking up tired can cause us to put off many of the things that help us to get a good night’s sleep, such as eating properly or exercising. A warm shower in the morning will raise your body temperature, preparing you for the day ahead.

Is stress, worry or anxiety inhibiting your desire to sleep more? Check these out:

How to be more relaxed and banish workplace stress for good

How to be more positive and start enjoying life again

How to be more confident and stop holding yourself back