Sleep Census

Ahead of World Sleep Month in March, we've launched the Twinings Sleep Census, designed to uncover the nation's sleep habits.

With the help of sleep expert and co-founder of Sleep School, Dr Guy Meadows, we reveal the impact of a lack of sleep. Alongside this, Dr Guy also shares his expert tips and tricks to tackle poor sleep habits and ultimately help you to feel on form the next day.

Meet Dr Guy Meadows

Dr Guy Meadows is a renowned expert in sleep (specifically chronic insomnia and mindfulness treatment), pioneering the use of Acceptance and Commitment Therapy (ACT) and Mindfulness treatment. He's a published author, contributes to television and radio and is the co-founder of Sleep School.

Founded in 2010 with Adrian Baxter, Sleep School teaches evidence-based education and provides the tools to private chronic insomnia clients and corporate employees to improve sleep naturally. Sleep School has also worked with over 200 corporations globally, running programmes for up to 200,000 employees in some of the world's largest organisations.

We Are a Nation of Sleepyheads

We’re just not getting enough sleep… (over 25 million of us, to be exact) - with a quarter getting five or less hours sleep a night, compared to the optimal seven to eight.

19^%

Stay up too late watching films or TV

17^%

Are feeling stressed about finances

15^%

Are worrying about work

59^%

Regularly go to sleep and wake up at different times

As a result of this, just 9% of us enjoy regular undisturbed slumber, with 91% experiencing prolonged wake-ups regularly - and it’s impacting our relationships, confidence and productivity.

Almost a third of us have experienced a lack productivity and over a fifth (22%) have fallen have out with friends or partners because of sleep deprivation.

Over a fifth of people (21%) noted how sleep deprivation makes them questions their appearance, abilities or decision making.

Dr Guy's Top Sleep Tips

Keep Your Bedtime Routine, Routine.

Reduce mental and emotional stimulation by switching off digital devices at least an hour before you go to bed. It also helps to try and sleep in the same place and avoid drifting off elsewhere before bedtime. Our brains are hardwired to like routine and if you repeat a few simple steps each night your brain will start to associate that with bedtime.

Maintain a Regular Sleep Cycle in the Week

It's no secret that irregular sleep patterns can lead to poor quality sleep. 12% of us aren’t keeping an eye on the time, which is resulting in later bedtimes. Try setting a 'go to bed alarm’ each day to help keep your sleep on track, and aim to keep wake up times within 30 minutes every day to regulate patterns. At the weekend, look to wake up no later than 1 hour later than you would in the week - you can always take a 20-minute power nap in the day, if needed.

Put Your Night Time Worries to Bed

Stress is inevitable - but try journalling to help identify what you can and can't control. If financial worries are keeping you awake, try labelling your thoughts by giving them a nickname like "Money" - and every time it crops up, compartmentalise it into a mental filing system to avoid getting into a continuous loop of worry.

Try Body Scan Meditation

If you wake up in the night for a prolonged period, try and stay in bed. You can practice a simple meditation by accepting you are awake and mindfully focusing your attention on where the body connects with the bed.

Embrace the Five Bedroom Essentials

Dark Room
Darkening down helps to inform the body clock that the day is over - so ensure you have a dark bedroom and try wearing an eye mask if your room is still bright.
Noise
Reduce noise by soundproofing your bedroom with lots of soft furnishings such as rugs, heavy curtains and drapes on the walls that will help absorb any unwanted sound.
Temperature
Your room should be a cool 16-17 degrees. Switch out your duvet in favour of thinner, multiple layers that make it easier to control your body temperature.
Comfort
Comfort is essential, so choose a mattress and pillow combination that are the ideal firmness, size and material for you.
Air Quality
Improve your bedroom air quality by growing naturally detoxifying plants such as aloe vera. You should also try to keep windows open or turn on a fan to improve ventilation and keep the air flowing.