One of the main causes of restless sleep is that the temperature is never quite right

Over a third of adults are kept awake by their partner’s snoring, while nearly four in ten struggle with an uncomfortable mattress or pillow

The biggest causes of restless sleep have been uncovered – including feeling stressed, frustrated with finances and never quite getting the right temperature.

A study of 2,000 adults found that 38 percent suffer from poor sleep because of an uncomfortable mattress, while over a third (36 percent) have problems because of their partner’s mattress snoring.

A successful night’s sleep is also often ruined by traffic noise, light coming in through the window, and habits such as consuming caffeinated beverages.

And cell phones have a big impact, as scrolling through social media (14 percent), playing games (12 percent), and reading (13 percent) on their devices before bed also contribute to a bad night.

As a result, the average adult expects to need four hours of extra sleep each night to make up for the lack of peaceful rest, according to the study commissioned by a furniture retailer DFS.

dr David Lee, clinical director at Sleep Unlimited and author of Teaching the World to Sleep, said: “We’ve seen major changes in people’s routines as a result of the pandemic – so it’s not surprising that many people are struggling, or establishing a good bedtime routine.

“Bad sleepers have to declutter the bedroom by simply setting up the bedroom for sleeping.

“Dress in another room, read in another room, use electrical appliances in another room.

“Then, over time, you only associate the bed in the bedroom with sleep.”

A spokesman for DFS said: “There are ways to get a good night’s sleep but it seems people are out of practice, with a range of habits getting in the way throughout the day.

“It’s no surprise that an inferior quality mattress or pillow contributes to an uncomfortable sleep pattern, as do emotional and physical factors in and around the home.

“That’s why it’s important to make sure you have a really comfortable bed and streamline your routine when necessary.”

The study also found that more than a quarter of adults (28 percent) are unhappy with the number of hours of sleep they get.

And nearly one in five (18 percent) admitted their sleep routine has deteriorated since the pandemic.

More than half of them (53 percent) attribute this to feeling more anxious and anxious about everyday issues, and 20 percent found it difficult to switch off from reading message notifications on their phone.

However, one in five say their sleep quality has improved since March 2020, with 28 percent of respondents investing more time in their bedtime and evening relaxation.

Working from home has also helped 27 percent sleep better, as 30 percent are able to sleep longer.

Research conducted via OnePoll found that typical bedtime consists of going to the bathroom, brushing teeth, and checking that all doors are locked and the lights in the house are off.

Others also watch TV before bed (35 percent) and scroll through social media (18 percent).

The average adult’s bedtime prep takes 32 minutes — but they then spend another 22 minutes trying to fall asleep.

It also found that a third of adults say they fall asleep faster when reading a physical book or magazine, with 18 percent admitting they tend to fall asleep much more slowly when playing video games before bed.

The spokesman for DFS added: “It is clear that the use of our devices – whether mobile phones, gaming consoles or television – can have a negative impact on how quickly or slowly we are able to fall asleep.

“That’s why it’s important to have a more settled routine that doesn’t involve the use of digital screens and focuses on creating a comfortable sleeping environment — from the mattress you lie on to the darkness of your bedroom.”

Causes of a restless night:

1. Be stressed
2. Being too hot/cold
3. feelings of anxiety
4. malaise
5. Uncomfortable mattress/pillow
6. worried about finances
7. partner snores
8. too much light
9. Drink caffeinated beverages
10. Noise like traffic outside
11. worry about work schedules
12. Child keeps you up at night
13. drink alcohol
14. partner moves
15. Concerns about the personal admin
16. With a cell phone in bed
17. Eat just before bedtime
18. Scrolling through social media
19. Pet keeps you up at night
20. Reading on a phone at/right before bed