For some people, sleep comes so naturally they could probably do it with their eyes closed. For others, it’s a nightly series tossing, turning and ‘I may as well just stay awake until work now’. But if you don’t snooze, you lose. Not getting a full 40 winks has been shown to trigger a range of health issues including impaired cognitive function, weight gain and even depression. To help rack up those Zs, call lights out on these 10 kip-killing habits.

Dog Tired

Ever woken up next to a dog? No like, an actual one. Well, a study by the medical research group Mayo Clinic showed that sharing a bed with a pet can lead to sleep deprivation. An animal’s sleep follows a different pattern to a human’s, so their lighter sleeping periods (which are usually accompanied by four kicking paws) means you’ll be awake for their cycle as well as yours.

Deficiency Diet

Vitamins may do you good in the day, but they can be messing with your mind during the twilight hours. A study by Long Island University found that some supplements, namely B6, B12 and vitamin D, can trick the body into thinking it’s daytime and should be taken only in the morning.

Thinking Out Loud

Dipping in and out of a light stage of sleep is prime time for the brain to throw up all those annoying worries about deadlines and making rent. To reduce nighttime stress levels, Dr Colleen Carney, who worked on a study at Duke University, recommends using something called ‘stimulus control’. “Get up and go to another part of the house, but leave the lights off, then get back into bed. Your mind should have calmed down then.”

Nightcap No No

That glass of wine with dinner might feel like it’s relaxing you into drowsiness, but a study by the University of Maryland found that this is just a cruel trick. After the sleep-inducing effects wear off, alcohol becomes a stimulant as blood alcohol level begins to fall. For a silent night (without the rooming spin) avoid booze four to six hours before bed.