Revealed: The Best And Worst Countries When It Comes To Getting A Good Night's Sleep

The UK is absolutely not leading the way when it comes to getting a good night’s sleep, according to new data.

An international survey found almost two in five (38%) adults in the UK don’t get enough sleep each night.

People aged between 35 and 44 were categorised as the worst sleepers compared to other age groups, while married couples reported better sleep than cohabiting couples.

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The survey, conducted by Aviva health insurance, analysed data from 14 countries. People in the UK were revealed as the worst sleepers, followed by Ireland, Canada, Poland and Singapore.

People in India, China and Indonesia reported the best night’s sleep.

The findings revealed that UK men are less likely to get a sound night’s sleep than women.

Meanwhile people aged 65 and over seem to be the best sleepers, with only 27% feeling they don’t get the right amount.

Interestingly, adults with older children averaged less sleep than those with very young ones.

Dr Doug Wright, medical director for Aviva UK Health, said: “Our research continues to highlight that millions UK adults still feel they are not getting the right amount of sleep.

“It suggests that some groups of adults may be more susceptible than others to sleep problems, but there are no set rules and we can all suffer from disrupted nights from time to time.

“What is important, is to identify any issues early on and to take action to alleviate them. Using an app or a digital device to monitor sleep can help to track rest patterns and pin-point any factors which may be causing sleep difficulties.

“And if stress, anxiety or other mental health issues are having an impact on sleep patterns, or if problems continue for a prolonged period, it may be an idea to seek advice from a GP. A better night’s sleep can help to improve overall health and wellbeing, so it pays to tackle sleep problems as soon as possible and nip them in the bud.”

Here are his top tips for a better night’s sleep:

Eat a balanced diet and exercise. But be sure to give yourself time to wind down - don’t exercise just before bedtime

Put gadgets to sleep too. Checking emails, phone messages and social media or watching TV can put you in ‘alert’ mode, making it more difficult to get to sleep. Give yourself a break from gadgets before bed-time, and put your phone out of the bedroom or enable the do-not-disturb function at night.

Block out the light. Don’t expose yourself to bright lights before going to bed, as it tricks your body into believing it’s time to be awake.

Set a schedule. The body adapts quickly to routine. Going to bed and rising at the same time helps to establish a stable sleep pattern.

Avoid heavy meals before bed. However don’t go to bed feeling hungry. Instead, eat a light snack.

Write down your worries. If you find yourself waking up at night thinking about things you have to do, keep a pad and pen close by to note them down so you can return to sleep untroubled.

Everything in moderation. Balance work and play. Stress and overwork can lead to poor sleeping habits so make sure you find ways to unwind.

Establish a sleep routine. Have a bedtime ritual. For instance, lie face up in bed with arms and legs slightly spread. Close your eyes. Imagine a black hole and sink into it. Or count sheep.

Surprising Ways Sleep Affects Your Day

Driving Ability(01 of07)

Most of us wouldn’t dream of getting behind the wheel when we’re over the legal alcohol limit. But driving when we’re sleep deprived can be just as dangerous in terms of our reaction times, according to researchers.

One study found that moderate sleep deprivation (staying awake for 17 to 19 hours) produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. (credit:Allen Donikowski via Getty Images)

Self-Esteem(02 of07)

Ever wondered why sometimes you breeze through the day full of confidence and chutzpah, while others you feel useless and inadequate and just want to crawl back into bed?

Research suggests poor sleep could be a contributing factor. A study on the connection between sleep and self-esteem found that short sleep duration was related to lower optimism and self-esteem when compared to those sleeping seven to eight hours. (credit:PhotoAlto/Frederic Cirou via Getty Images)

Brain Function(03 of07)

Scientists have found new evidence that reveals how lack of sleep affects our memory and capacity to learn new information – which could explain why work tasks seem so much more challenging when we’re not sleeping well.

The study, led by Christoper Nissen at the University of Freiberg Medical Center last month [August 2016] shows for the first time that sleep resets the build-up of connectivity that takes place over the course of the day in the human brain – a process crucial for our grey matter to remember and learn.

It was found that loss of a single night’s sleep was enough to block the brain’s natural reset mechanism, causing neurons to become muddled with electrical activity and unable to lay down new memories. (credit:Sam Edwards via Getty Images)

Speech(04 of07)

Sleep deprivation could have a similar affect to alcohol when it comes to your speech, too. So if you’ve got an important work presentation or job interview looming, you’d be well advised to get a good night’s sleep. According to researchers at Pennsylvania State University, a lack of sleep could affect the way you speak in a number of telling ways.

One study of students found that the longer participants stayed awake, the more likely they were to show dramatic changes in energy, speech patterns and pronunciation. (credit:PeopleImages via Getty Images)

Cold Fighting Powers(05 of07)

Feel like you’re constantly battling colds and viruses? Mum could be right about you needing an early night. A U.S. study published in the journal Sleep found those who slept six hours or less a night were four times more likely to catch a cold than those who slept for more than seven hours.

The researchers analysed 94 men and 70 women, of an average age of 30, by giving them a wrist-mounted sleep sensor to track the quantity and duration of their sleep each night for a week. (credit:Milan Markovic via Getty Images)

Gym Workout(06 of07)

There is plenty of evidence to suggest physical exercise can help you get a better night’s sleep. But did you know that the relationship is mutually beneficial, and that sleep could also boost the results of your workout?

According to researchers, sleep could be key to seeing the best results from your CrossFit workout. One study found that sleep debt damages muscle physiology and impairs muscle recovery because of increased stimulation of protein degradation, which impairs protein synthesis and decreases muscle mass. (credit:ferrantraite via Getty Images)

Sex Life(07 of07)

‘Netflix and chill’ might be a euphemism for sex but too many late-night TV dramas and not enough sleep could ultimately be the death of your sex life. A 2011 study published in the Journal of American Medical Association (JAMA), found that after one week of sleep deprivation (less than 5 hours a night), young men had 15% less testosterone than normal (the equivalent testosterone loss to 10 to 15 years of aging) resulting in a reduced libido.

Meanwhile, a 2015 study by the University of Michigan Medical School looked at the sleep and sex patterns of 171 female college students for 14 days, concluding that every extra hour of sleep the women received made them 14% more likely to engage in sex. (credit:KatarzynaBialasiewicz via Getty Images)

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