I’m a sleep expert – here are my seven top tips for a good night’s kip and one of them is very weird

HAVING trouble getting enough shut eye? You are not alone.

Around 23million adults in the UK are now having problems with their sleep – a figure which has doubled since the pandemic.

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We reveal the top tips you need to get a perfect night’s kip[/caption]

Here, Joel Cooper reveals the top tips you need to get a perfect night’s kip.

LIGHT A BEESWAX CANDLE

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Beeswax contains octacosanol, a chemical that helped lower stress levels[/caption]

BEESWAX contains octacosanol, a chemical that helped lower stress levels and boosted sleep in one study of mice.

Try one of these candles from the Happy Hive, from £3.99. Just don’t forget to blow it out before you hit the hay.

EAT BREAKFAST FOR DINNER

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Bananas are filled with potassium, which relaxes the muscles[/caption]

WANT to visit the land of nod quickly? Swap your dinner for a lighter mix of breakfast foods.

Bananas are filled with potassium, which relaxes the muscles, while eggs are high in protein, which can aid sleep. Toast can also help regulate your blood sugar.

GET OUTSIDE DURING THE DAY

THE key to a good night’s sleep is to spend time outdoors earlier in the day.

Going for a walk outside helps you regulate your circadian rhythm, while the sunshine will give you a much-needed boost of vitamin D. It’s a win-win.

GIVE UP YOUR GLASS OF WINE

MANY of us enjoy a tipple in the evenings, but drinking alcohol to improve your sleep is a myth. It may help you feel drowsy, but it will also dehydrate you and decrease your energy levels.

When your body metabolises booze, it releases by-products that stimulate you. Not ideal when you want to drift off.

BLOCK OUT ANY LIGHT

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This cute mask by Boohoo helps to block out external light[/caption]

YOU are able to get better quality REM sleep, which plays an important role in memory and healthy brain development, while wearing sleep masks, studies have shown.

This cute mask by Boohoo helps to block out external light and costs just £4.

RELAX YOUR MUSCLES

ONE technique that’ll help get your body ready to relax is called progressive muscle relaxation. This involves tensing and relaxing each of your muscle groups, starting with your toes and working your way up your body.

Tense each muscle group for around five seconds, then relax for 30 seconds.

REDECORATE YOUR BEDROOM

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Redecorate your bedroom walls using cooler colours, try a tin of Deep Sage from Wilko[/caption]

ARE your bedroom walls painted in garish red, yellow or orange? According to a study, these bold colours could be keeping you up at night.

Redecorate using cooler colours like blue, green or grey. Try a tin of Deep Sage from Wilko, £15.

LISTEN TO CLASSICAL MUSIC

LISTENING to chilled-out tunes for 25 minutes to an hour at night led to better sleep among participants, aged 19 to 28, in a Hungarian study.