Not getting the sleep you need? Expert tips for every type of sleeper…

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We all know the importance of sleep – it’s essentially the glue that holds us together.

Although most of us need between seven to nine hours of sleep per night, research by Simba as part of their #TryFor8hours campaign shows that 44% of British people get six hours or less. In fact, only 17% ever manage to hit 8 hours.

In simple terms, most of us need more shut eye. Whilst pre-bed sugar, alcohol and stress can all impact our sleep, the way we sleep could also play a part in disrupting our kip, and stop us from getting a full eight hours.

Sleep tech firm Simba have now revealed that there is in fact a staggering nine types of sleeper. Work out which one you are and follow the tips for a perfect night’s sleep…

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Wriggler

This is you if…

You can’t seem to stay still long enough to relax and stay asleep, which might mean you’re not completing all the cycles of sleep needed.

Try…

The 4-7-8 breathing method can help calm before sleep. Breathe in for a steady count of 4 – hold for 7 – breathe out for 8.

Early bird

This is you if…

You wake early so don’t get 8 hours sleep meaning you miss out on some restorative deep sleep and mind and mood-boosting REMs. You may feel tired earlier in the evening but bounce out of bed in the morning feeling wide awake.

Try…

Use thicker, darker fabric or get a separate blackout blind for bedroom windows. Aim to get as much natural light as possible from the moment you wake up as it’ll boost your mood and help regulate your body clock for the night ahead.

Heavy sleeper

This is you if…

You don’t fall into deep sleep until later in your sleep, which means you sleep longer to get the restorative deep sleep needed. You can sleep through anything – including the alarm – but in spite of this when you do finally stir from sleep, you often still don’t feel great.

Try…

A gentle stretch before bed can help improve circulation, encourage better spinal alignment and, combined with controlled breathing, calm the body and mind for quality sleep.

Light sleeper

This is you if…

As quickly as you drift off, you bounce back to wakefulness. That might not bother you much, but whatever is preventing you from drifting into a deeper phase of sleep is also stopping you enjoying all the restorative benefits of non-REM rest.

Try…

Manage light levels to help keep your body clock well-regulated. A bright lunchtime walk in natural sunshine, a dimly lit living room in the evening and a dark bedroom will all help regulate production of the sleep-inducing hormone, melatonin. Look at using thicker, darker fabric for curtains or get a separate blackout blind.

Thinker

This is you if…

Either you can’t get to sleep, or you get to sleep only to wake up again in the early hours.

Try…

Take regular short breaks during the day to help regulate daily rhythms as well as helping creativity and productivity and reducing stress over a busy to-do list. In the evening, do something that’s the opposite of what you do at work. If you sit all day, then try some yoga or go for a walk. And avoid emails before bed!

Catcher upper

This is you if…

You burns the candle at both ends for most of the week then try to catch up on lost hours of sleep on your days off. Unfortunately, you can’t put off catching up on sleep until later. What’s more, lie-ins just confuse a body clock and make you groggier when it’s time to work.

Try…

If you’re a napper by habit, try and keep it to the earlier part of the day, preferably before 2pm. Napping into the late afternoon is likely to affect sleep at night. If you wake up from a nap feeling a bit groggy, it’s likely you’re in the middle of a deep sleep phase – so try to cut your naps shorter.

Maverick

This is you if…

The one thing that your body clock really loves is a routine — and yours doesn’t have one. The lack of consistency in your schedule makes it hard for your body clock to stay calibrated, so you might well see the consequences in your performance, health, mood and sleep patterns. Try giving your sleep life some structure for just one week…

Try…

Keeping a regular schedule – even at weekends. This is great for regulating your body clock and helping you get the hours that you need.

Night owl

This is you if…

Your natural 24-hour body clock (or circadian rhythm) is in a slightly later time zone than everyone else, so you don’t feel naturally tired until late at night. Owls are not at their best first thing and likely to rise a little later than most people, which isn’t a problem unless they have to rise early for work.

Try…

Just like with heavy sleepers, a gentle stretch before bed can help improve circulation, encourage better spinal alignment. Combined with controlled breathing, this will calm the body and mind for quality sleep.

Sleep master

This is you if…

You have nailed it! Your natural body clock and sleep pattern is near perfect. Just keep doing what you’re doing…

Learn more about which persona you are via the Simba Sleep App, free on iOs and Android.