Listening to nature sounds before bed gives you an extra half hour of sleep, claims new research into sleep aids

Listening to a recording of rainfall, a crackling fire or a Harry Potter story by Stephen Fry is as much a part of bedtime for many people as hot chocolate or a dip in a hot bath.

And the latest methods to help us drift off look as effective as they look.

One study found that listening to nature sounds or audio stories before bed can improve sleep by an average of 30 minutes per night.

Anyone who uses smartphone sleep apps up to three times a week can get about three and a half hours of extra sleep. They are also less likely to suffer from anxiety or depression.

Experts believe that apps can distract us from worry and stress, and reduce brain activity – known as sympathetic arousal before sleep – to help us fall asleep.

READ MORE: What is the right amount of sleep per night and how lack of it can ruin your health

Regularly sleeping less than six or seven hours a night destroys your immune system and increases your risk of developing many types of cancer.

Increased work demands, high levels of stress and increased use of digital technology have led to more and more of us struggling with sleep problems. Although seven to nine hours per night is recommended as the optimal amount of time, it is estimated that one in five adults get insufficient sleep.

Sleep programs have become very popular in recent years, with some even being endorsed by the NHS.

The most popular ones usually play soothing sounds like rain or offer bedtime stories read by famous names.

In one of the first studies of its kind, researchers wanted to find out if using these aids can actually promote sleep.

The study involved 300 people who were interviewed and rated on their sleep habits, including difficulty falling asleep and staying asleep.

They completed questionnaires about alertness, sleepiness and fatigue during usual waking hours, and work-related productivity.

About 180 then used the Unmind app, choosing natural soundscapes or telling stories as aids to help them fall asleep or fall back asleep.

At the start of the study, the average sleep time was six hours and fifteen minutes. Finally it went up 30 minutes. The time it took to fall asleep also dropped by a third to less than 30 minutes. Presenteeism – lost productivity when employees are not fully functioning in the workplace – fell from 43.7 percent to 27.2 percent.

Study co-author Kate Cavanagh, professor of clinical psychology at the University of Sussex, said: “If supported by further research, these tools could have significant implications for public health and impact on businesses that benefit from reduction, can benefit from presenteeism.”