Expert shares why low iron levels and environmental triggers can ruin your sleep

Are you tired of counting sheep to get to sleep?

Many of us struggle to nod off or wake up - but a sleep doctor has revealed that there may only be some minor adjustments to help us sleep better.

It's not as simple as having a cup of camomile tea or buying a pair of silk pyjamas, but it is effective science-backed knowledge that will help you slumber.

Sleep expert Professor Guy Leschziner spoke to the Mail and shared his top tips on how to beat insomnia.

Thanks to coronavirus, millions of people are having trouble sleeping - with the neurologist warning that we're on the 'brink of a global epidemic of sleep problems.'

Dr Guy Leschziner specialises in sleep issies (Daily Record)

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But fear not if you've found yourself struggling to sleep, there are multiple small changes you can make that will help you sleep.

It can be complicated to figure out why you can't sleep - and what works for one person may not work for another. We all have different pressures - and it's worth examining every aspect of your life to find out what your issues is.

Professor Leschziner says physical issues are "surprisingly frequently" behind a patient's insomnia and references one woman who suffered from restless legs syndrome (RLS).

Symptoms are often worse at night and patients often wake themselves up accidentally - with studies showing it affects one in 20 adults.

Although it's often genetic, it can be linked to low iron levels - as it was for this woman. Once she had the correct dosage, her sleep was restored.

In another case, it was environmental factors that were causing a problem for one young man, who kept sleep-walking and sleeptalking.

Not only did it disturb his sleep, but his partner was kept awake too. After identifying that motorbikes and lorries were partly triggering these episodes, he started wearing earplugs - which resulted in a huge improvement.

So if you're struggling to sleep - look at your bedroom setup. Is it too cold - or too hot? Is there too much light flooding in?

And think about your diet - are you eating late at night? Drinking too much caffeine? Checking your phone? All these things can shift your body clock, resulting in awful mornings.

TEN STEPS TO A BETTER NIGHT'S SLEEP

USE these simple ten rules to prime your body for a great night's rest.

1. Wake up every time each day, even on weekends. It should be around eight hours after your bedtime. This will prime your body and brain into a routine.
2. Exercise daily, preferably in the morning - this will help with your mental health and boost your mood.
3. Go outside - going for a walk gives us a chance to absorb natural light and helps our body recognise when is daytime. If you have an office job, try to position yourself by a window.
4. Eat less before bed - this can release stress hormones and cause acid reflux
5. No caffeine after lunch
6. Try out a meditation video - there are lots of exercises on YouTube for free
7. Ditch the booze - if your sleep is rubbish, avoid alcohol in the evening. Your sleep will be of better quality for it.
8. No late night cigarettes - nicotine is a stimulant so avoid smoking in the 30 minutes before you go to bed.
9. Ditch the screens - avoiding a brightly lit screen for one to two hours before bed will help you drift off straight away.
10. Use your bed for nothing but sleep (and sex). Try not to spend time in the bedroom during the day, use low lights and fit blackout curtains.