Over half of Londoners (58%) experience more disturbed sleep in the summer months.

The new research from Yakult reveals that a staggering 2 in 3 (68%) people in London get less than the NHS-recommended 7-9 hours a night during summer. Nearly 1 in 4 (24%) only sleep for an average of 4-5 hours, while close to 1 in 20 (6%) say they get an average of just 1-3 hours of sleep a night.
When asked about the impact of disturbed sleep on day-to-day life, 42% report mood changes with family, partners or colleagues, while more than 1 in 3 (37%) are unable to work effectively.

Over one in four (28%) say a lack of sleep makes them more emotional, and a similar number (27%) say it makes them feel sick or have a headache. One in five (21%) are likely to eat more after getting less sleep, while 18% admit it makes them crave unhealthy foods. One in seven (16%) cite lack of sleep as a cause of gut discomfort and 15% say they have had to take time off work due to not getting enough sleep.

The top ‘summer sleep stealers’ for Londoners are:
1. Hot evenings (33%)
2. Longer days – lighter mornings and evenings (13%)
3. Hay fever (6%)
4. A lack of exercise (5%)
5. Being dehydrated (4%)
6. A change in routine (4%)
7. Stress, from holiday planning, children’s summer holidays etc (4%)
8. Sun burn or mosquito bites (4%)
9. Drinking alcohol late at night (4%)
10. Noise, while at festivals, from neighbours’ BBQs, having the window open etc (3%)
11. Poor curtains letting in natural light (3%)
12. Travel (2%)
13. Different eating patterns, including eating dinner later (2%)
14. Staying in new places, while on holiday or visiting friends (2%)

As well as the more obvious methods for staying cool on hotter nights, such as using a fan (24%) and keeping a window open (9%), 1 in 20 (5%) people have a cold bath or shower before going to bed, while some (2%) fill a hot water bottle with cold water. Nearly 1 in 10 (9%) even resort to booking into a hotel for the night to enjoy the air conditioning.

When it comes to summer eating and drinking habits, more than 4 in 10 (45%) people in London say they eat more BBQ food and more than 1 in 5 (22%) eat more red meat. Nearly four in ten (39%) drink more alcohol, a similar number (40%) skip meals more often and 23% eat less fruit and veggies. Over half (58%) eat breakfast later at least sometimes, due to the heat or lighter evenings.
The research revealed many people (40%) are not aware that good gut health could support quality sleep. The reverse is also true and getting enough sleep can support good gut health, but 1 in 3 (33%) are not aware of this.
In fact – a healthy gut will produce melatonin, also known as the sleep hormone, but again over 4 in 10 (43%) people do not know this. Melatonin has been shown to have powerful antioxidant effects and can help protect gut health.
What we eat and drink, our routine and our stress levels can all affect gut health – meaning they can also affect sleep. However, 1 in 3 people (33%) do not know that routine can affect mood and sleep, while 23% don’t know that what we eat and drink can impact gut health.
To help people get more shut-eye this summer, Yakult has partnered with sleep expert Rob Hobson to share advice on how to improve the quality of our sleep and gut health. “The research highlights the various factors that can sabotage our sleep when the temperatures rise – with hotter evenings and longer days, as well as hay fever, noise and changes to routine all having an effect.
“The lack of sleep experienced during the summer months can make it a struggle to get through the day as energy levels are zapped, making it more difficult to concentrate on daily tasks. This can also leave you snappy and bad tempered, especially when partnered with the hotter temperatures.
“The good news is that good gut health could support quality sleep, which is something 4 in 10 of people do not know. Similarly, getting a good night’s sleep also positively influences your gut microbiota and there are many simple ways in which you can look after both of them in the warmer weather.
“Practical steps to promote sleep include eating a healthy diet rich in wholegrains, vegetables, healthy fats and lean proteins. These can help to support good gut health and ensure you are getting enough of the nutrients associated with sleep such as magnesium and vitamin B6, which are involved in the production and regulation of the sleep hormone, melatonin.
Exercise can also help you to get a better night’s sleep, with research showing it can reduce wake episodes, improve deep sleep and reduce sleep latency – or how long it takes you to fall asleep. So, make the most of the lighter evenings and take a stroll after dinner, which can also help you to avoid unhealthy snacking.
If you struggle with pollen, keep the windows shut at night and take a warm shower before bed, which causes a rebound cooling effect in the body. Investing in black out blinds or curtains can also help by keeping your room dark and cool during the lighter evenings. As can switching to a crisp cotton sheet instead of a feather duvet – which will help you to regulate your body temperature at night.”