Knowing there’s a problem is one thing, but when you’re not in control of the office environment or how much time you spend there, how can you stop it from messing with your sleep?

The key, says Darwall-Smith, is thinking about how to limit some of that ‘drip, drip, drip’ effect.

1. Block out unnecessary sound

One of the easiest senses to control is your hearing. If your office is particularly loud and full of auditory distractions, try to use noise-cancelling headphones or ear plugs to limit the amount of sound coming into your ears.

While some people find that background noise helps them to concentrate, listening to these sounds all day long can be taxing on your stress levels. This may be particularly relevant for neurodiverse people or those with sensory processing issues, Darwall-Smith adds.

2. Encourage others to take phone calls elsewhere

“Listening to the one side of a conversation you hear when someone’s on the phone is incredibly demanding on the nervous system, because your brain automatically tries to fill in the gaps – it catches your attention and is incredibly difficult to ignore,” Darwall-Smith explains.

You might not be able to change your entire office culture, but opting to take phone calls away from your desk in a private area – for example, in a meeting room – and encouraging others to do the same can help to minimise the amount of noise in open-plan, shared environments.

3. Take regular breaks

Getting away from the buzz of the office by stepping outside or finding a quiet room can give your nervous system the space it needs to breathe. Any length of break will work, Darwall-Smith adds – it’s simply about getting moments to reset.

“You can also try things like walking meetings, which allow you to get outside,” she explains. “Getting more movement and exposing yourself to natural light will both also help with your sleep.”

4. Practise mindfulness

If you’re having a particularly busy day and there’s no time to step outside, Darwall-Smith recommends mindfulness as a quick and easy way to shake off some sensory stress.

“One of the things I often teach people is the 5-4-3-2-1 method, where you count five things you can see, four things you can hear, three things you can smell, two things you can touch and one thing you can taste,” she says. “It’s a really great way to give yourself a sensory reset and can be done anywhere – you could do it while you’re sitting on the toilet, for example.”

How To Be Awake (So You Can Sleep Through the Night) by Heather Darwall-Smith (Harper Collins) is out on 27 February

Is hot-desking keeping you up at night? How the office is affecting your sleep, and what you can do about it