More than a third of adults often wake up tired, even if they go to bed before 10pm.

More than a third of adults often wake up tired, even if they go to bed before 10pm.

A study of 2,000 adults found that they typically go to bed at 9:54 pm, but despite this rather reasonable bedtime, four out of ten describe themselves as poor sleepers.

And six in ten think their bedtime routine could be better.

Waking up at night, tossing and turning in sleep, and thinking about many things prevents people from feeling well rested in the morning.

But only a quarter (24%) sleep more soundly when they go to bed before the evening.

A spokesperson for the furniture retailer. SFDwho commissioned the survey said: “Our study has shown how the actual time we go to bed can have a real impact on our overall sleep routine.

“The hours of sleep we get are obviously important, but also how we prepare and enter the sleep zone.”

Anne Marie Boyhan, sleep expert at The Sleep Care Co., said, “Sleep is a key part of good health. Sufficient rest is not a luxury, it is a necessity.

“That’s why it’s important to focus on habits that support sleep quality.”

The study finds that very youngsters don’t have to wait until 10pm, but most of the time (54%) require it to be completely dark before the night is over, a hazaña is more difficult at the end of the summer night.

The typical morning wake-up time for Brits is 6:42 am, but many still believe they are getting less than five hours of “quality” sleep a night.

In an effort to sleep better, 27% have to make sure all doors are closed before going to sleep.

And 20% have to make sure the room has the right temperature, while a third can’t sleep unless they feel so cool.

Wearing hand cream, getting ready for the next morning, and tying up or taking off their hair are also among the 20 things Brits should do before bed to get a good night’s sleep.

Complete silence will help 54% rest, while a quarter enjoy listening to something that helps them fall asleep.

Background TV shows or movies have proven to be the most popular way to put adults to sleep, followed by the sounds and music of nature.

The study, conducted via OnePoll, found that only one in three (32%) would describe themselves as a “good sleeper”.

Falling asleep quickly, being slightly disturbed at night, and feeling well rested in the morning are some of the main signs that a person is sleeping better than others.

Anne Marie Boyhan added: “If you have trouble sleeping, set your bedroom environment to sleep well.

“Focus on creating a completely dark bedroom and avoid the blue light from the screens an hour before bed.

“Also make sure you have natural light during the day. If sunlight hits your eyes in the morning, it sets your biological clock and triggers the rhythm of the hormones cortisol and melatonin, which affect sleep. “

And the DFS spokesperson added: “We all need sleep, some more than others, but we all need quality sleep.

“We want to encourage the nation to learn better sleep habits, and that doesn’t necessarily mean making big changes.

“Instead, focus on establishing a routine that works for you and sticking to it, investing where you need it, like buying a new mattress or taking time to relax.”

THE 20 BEST THINGS ADULTS NEED TO DO TO HELP THEM SLEEP:

1. Closed curtains / blinds
2. dark room
3. They brush their teeth
4. curl up under the duvet
5. close the doors
6. Make sure there are no lights on in the house.
7. more than a pillow
8. Get the right temperature in the room
9. Make sure the doors are closed
10. Make sure there are no flashing lights, such as a fire alarm.
11. close the windows
12. Turn off extraneous sounds, such as the bathroom extractor
13. To wash your face
14. Shut up / wear ear plugs
15. Get ready for the next morning
16. watch a television program
17. There are no electronic devices nearby
18. Shower / wash before bed
19. apply hand cream
20. Collect your hair / go