On average, the majority of people
take 10 to 20 minutes to fall asleep at night. The most popular
time to go to bed in the UK is between 10pm and 11pm and according
to The Sleep Council women tend to go to bed earlier than
men. 


However, following a recent study,
men are still found to be winning in the sleep department. Results
found that women were going to bed later than they would like,
waking up later than they should and spending a lot of time in bed
staring at the ceiling next to their sleeping
partner. 


So, for ladies struggling with your
sleeping pattern read on…


According to a group of scientists,
women's circadian clocks are two hours ahead of men's. Or, in other
words, the body clock, our internal mechanism which controls our
sleep-wake-cycles. 


The scientists followed a group of
25 men and women for a period of 72 hours.


This study revealed that many women
are more tired at bedtime, more alert in the morning and may be
more prone to insomnia.  


This research which was published in
the journal Proceedings of the National Academy Sciences could help
to explain gender differences in insomnia.


Similar research has previously
established that humans can have different circadian rhythms, for
example, the tendency teenagers have to stay awake later and sleep
later is not due to laziness but a biological difference in their
circadian cycle. 


For those struggling to sleep, our
sleep expert Dr Nerina recommends…


Following a regular wind
down routine


Try and get yourself into a regular
wind down routine and you will notice a huge difference to the
quality of your sleep. Read a book, listen to relaxing music, have
a bath and use some relaxing essential oils such as lavender to
help promote sleepiness.


Avoid checking the time if
you wake up in the night


You are more likely to start
worrying about how little sleep you will get if you don't fall
asleep again. This then reduces the chances of you getting back to
sleep even further. Instead lie on your back and try to consciously
relax each part of your body starting from your toes and working up
to your head and face.


Think positive
thoughts


If you're lying in bed and you can't
sleep - cast your mind over your day and think about all of the
small positives things that have happened.


Do you have trouble falling to sleep
at night? Let us know on Facebook or Twitter using the hashtag
#MySleepSecret