Sleeping badly? Doctor shares 3 crucial fixes to 'buy you 90 extra minutes' of deep rest

Extra time spent staring at phones, tablets and laptops means we're bombarding ourselves with artificial light, which further messes with sleep patterns.

Doctors also caution that constantly battling with temperatures that seem to swing wildly makes it significantly harder to drift off peacefully.

According to Dr Sasha Hamdani, getting your home's temperature right is one of the most crucial fixes you can make to "buy you at least 90 extra minutes of sleep".

"I'm remotely anxious, my sleep is trash. If you're in the same boat right now, try these three things tonight," she told her followers on TikTok.

She explained that the body naturally starts cooling down a couple of hours before bedtime, dropping by around 1 to 2 degrees Fahrenheit.

This temperature dip reaches its lowest point roughly two hours after you turn off the lights. Then the body begins warming up again a few hours before you're due to wake, helping to rouse you naturally.

To prevent disturbances in your sleep cycle, Dr Hamdani recommends keeping your bedroom between 60 and 70 degrees Fahrenheit, which works out to roughly 16 to 19 degrees Celsius.

She suggests having a warm bath or shower before going to bed, as the body cools down nicely after stepping out of hot water.

Her final recommendation is to opt for layered bedding made from breathable materials like linen or cotton, as super soft polyester blends trap heat and work against you.

Research shows that your core body temperature needs to fall by approximately 1°C for sleep to kick in properly and for melatonin production to begin.

Scientists have also constantly found that a cool sleeping environment – ideally between 16 and 19 degrees Celsius – creates the perfect conditions for deep, restorative rest.

The Sleep Foundation echoes this advice, suggesting you turn your thermostat down or pop a fan on to keep things comfortable.