The weekend’s biggest fans lie revealed: Map shows which countries are most likely to sleep in and for how long

– Toddler (3-5 years): 10am-1pm

– School age (6-13 years): 9-11 am

– Teenager (14-17 years): 8-10 hours

– Young adult (18-25) 7-9 hours

– Adult (26-64): 7-9 hours

– Older adult (65 or more) 7-8 hours

Source: Sleep Foundation

WHAT CAN I DO TO IMPROVE MY SLEEP?

1) Limit screen time an hour before bedtime

Our body has an internal ‘clock’ in the brain, which regulates our circadian rhythm.

Cell phones, laptops and TVs emit blue light, which sends signals to our brains to keep us awake.

2) Tap into your “racing spirit.”

Take 5-10 minutes before bedtime to sit down with a notebook and write down a list of everything you need to do the next day.

3) Avoid caffeine after noon

If you want a hot drink in the afternoon or evening, choose decaffeinated tea or coffee.

4) Maintain a cool bedroom temperature

Keep bedroom thermostats at around 18°C. During spring/summer, try sleeping with the bedroom window open to lower the temperature and increase ventilation.

5) Limit alcohol in the evenings

Although you may initially find it easier to fall into deep sleep, you will wake up frequently during the night and have poorer deep sleep overall.

6) Supplement vitamin D

Vitamin D plays a role in sleep. Vitamin D is widely available online and at most pharmacies.

If you are unsure whether this is suitable and how much you need, ask your GP for advice.

7) Ensure adequate intake of magnesium and zinc

Foods high in magnesium include spinach, kale, avocado, bananas, cashews and seeds.

Foods high in zinc include meat, oysters, crab, cheese, cooked lentils and dark chocolate (70%+).