Everybody needs enough sleep so their body can function properly, according to the NHS.

If you don’t get enough rest, you could wake up feeling grumpy, and not prepared for the day ahead.

You could also increase your risk of some deadly conditions, including heart disease and diabetes.

But, about a third of people in the UK admit to not getting enough sleep.

If you struggle to get to sleep at night, it may be because you’re lying in bed too long when you wake up, a sleep expert has revealed.

Sleep better: Avoid lying in bed in the morning or risk restless night

As soon as you wake up after a night of sleep, you should get out of bed, according to Matthew Walker, author of ‘Why We Sleep’, and Professor of Neuroscience and Psychology at the University of California, Berkeley.

If you lie awake in bed, your brain links being awake to being in bed.

The same applies to if you’re struggling to get to sleep at night.

Instead of turning on the television, or reading a book in bed, you should leave the room, Walker said.

If you’ve been awake for 20 minutes in bed, you risk making it even more difficult to fall asleep the next day.

sleep better how to rest awake night bed morning

Sleep better: Avoid lying in bed or risk restless night

“Often people would say, ‘Well, I’m falling asleep watching television’. We know that you can fall asleep, but when they go into the bedroom, they’re wide awake and don’t know why,” said Walker.

“What seems to be happening is that because your brain is such an associative device in terms of learning – if you’re lying in bed awake, it’s learning the association between the bed being about being awake and not being about sleep.

“Here’s the recommendation: if you’ve been in bed for 20 minutes and you can’t fall asleep, that’s not good.

“The advice is get out of bed, go to a different room with dim lights, read a book, and only return to bed when you’re sleepy.

“That way, your brain will relearn the association between your bed being about the place of sleep rather than of being awake.”

sleep better how to rest awake night bed morning

Sleep better: Leave the bedroom and read a book if you’re struggling to sleep

Eating certain foods before bed could also help you to fall asleep, it’s been claimed.

Pumpkin seeds are a great choice of snack if you’re hungry late at night.

Chicken, turkey, peanuts, beans and milk all have sleep-promoting chemicals, according to The Sleep Council.

Clock-watching at night may be keeping you awake.

Stressing over how many hours you’ve lost while trying to sleep will make falling asleep even harder.

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