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

DO YOU HAVE trouble getting enough eyes? You are not alone.

Around 23 million adults in the UK are now having trouble sleeping – a number that has doubled since the pandemic.

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Here, Joel Cooper shares the top tips you need to get the perfect night’s sleep.

LIGHT A BEESWAX CANDLE

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BEESWAX contains octacosanol, a chemical that helped reduce stress and improve sleep in a study on mice.

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

EAT BREAKFAST FOR DINNER

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WANT TO VISIT THE LAND OF NODS QUICKLY? Swap your dinner for a lighter mix of breakfast foods.

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

GET OUTSIDE DURING THE DAY

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

A walk outside helps regulate your circadian rhythm while the sun gives you that much-needed boost of vitamin D. It’s a win-win situation.

GIVE UP YOUR GLASS OF WINE

MANY of us enjoy a drink in the evening, but drinking alcohol to improve sleep is a myth. It can help you feel sleepy, but it will also dehydrate you and lower your energy levels.

When your body metabolizes alcohol, it releases byproducts that stimulate you. Not ideal if you want to drift off.

BLOCK EVERY LIGHT

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

This cute mask from Boohoo helps block out external light and is only £4.

RELAX YOUR MUSCLES

ONE technique that helps prepare your body for relaxation is called progressive muscle relaxation. This involves tensing and relaxing each of your muscle groups, starting with your toes and working your way up through your body.

Contract each muscle group for about five seconds, then relax for 30 seconds.

TRANSFORM YOUR BEDROOM

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ARE your bedroom walls painted bright red, yellow or orange? According to a study, these bold colors could keep you up at night.

Re-decorate with cooler colors like blue, green or grey. Try a can of Deep Sage from Wilko, £15.

LISTEN TO CLASSICAL MUSIC

LISTENING to relaxing tunes for 25 minutes to an hour at night led to better sleep in participants aged 19 to 28 in a Hungarian study.