I am a sleep expert. Here’s my seven top tips to get a good night of sleep. One is very strange.

Having trouble sleeping? It’s not uncommon.

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 share the top tips for a great night’s sleep.Credit: Getty

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

LIGHT A BEESWASH CANDLE

Beeswax contains octacosanol, a chemical that helped lower stress levels

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Beeswax is rich in octacosanol which helps lower stress levelsCredit: Unknown, clear with photo desk

BEESWAX includes octacosanol. It is a chemical that has been shown to increase sleep quality and stress levels in 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.

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SIT DOWN TO BREAKFAST AND EAT DINNER

Bananas are filled with potassium, which relaxes the muscles

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Bananas are high in potassium, which relaxes your musclesCredit: Getty

Do you want to travel quickly to the Land of Nod? Switch to a lighter breakfast menu.

Bananas are full of potassium, which relaxes your muscles. Eggs are high in protein, which can aid in sleep. Toast can help you 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 AWAY YOUR GLASS OF WINE

Many of us enjoy a drink in the evenings. However, alcohol is not believed to improve sleep quality. While it can make you feel sleepy, it can also dehydrate and lower your energy.

Your body produces by-products from the metabolism of booze that can stimulate you. It’s not ideal if you want to drift off.

BLOCK ANY LIGHT OUT

This cute mask by Boohoo helps to block out external light

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Boohoo’s cute mask helps block external lightCredit: Unknown, clear with photo desk

Studies have shown that wearing sleep masks can help you get better quality REM, which is crucial for memory and healthy brain development.

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

RELAX YOUR MUSCLE

ONE technique that’ll help get your body ready to relax is called progressive muscle relaxation. You will need to relax each muscle group, starting at your feet and moving up.

For around five seconds, tense each muscle and relax for 30 seconds.

REDECORATE YOUR BEDROOM

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

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You can redecorate your bedroom walls with cooler colours by using a tin from Wilko of Deep SageCredit: Unknown, clear with photo desk

Are your bedroom walls decorated in garish orange, yellow, and/or red? A study found that these bright colours may be keeping you awake at night.

You can redecorate with cooler colours such as blue, green, or grey. Try a tin of Deep Sage from Wilko, £15.

LISTEN TO CLASSICAL MUSIC

A Hungarian study found that listening to chill-out music for 25 to an hour at night helped participants aged 19 to 28 get better sleep.

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