The secret to a great night's sleep

New Year, better sleep, new you?

We all know that sleep is essential, yet three quarters of us suffer from dangerously low levels.

 As the nation welcomes in 2016 and sets themselves some new years resolutions, why not aim to get a bit more kip? You'll probably find other aspects of your life improve as a result.

 Our resident sleep expert, Dr Nerina Ramlakhan, has given her top tips on how to get more sleep in 2016.

calendar new year


1. Don't skip breakfast - skipping breakfast or eating breakfast too late (an hour after your get up) suppresses the production of melatonin (the sleep hormone) and causes the body to produce stress hormones such as adrenaline and cortisol. People who don't eat breakfast never feel like eating so it's a vicious cycle. Include protein in your breakfast to help to optimise melatonin production. 

 2. Drink enough water - not drinking enough water throughout the day causes dehydration and creates restless muscles and 'scratchy' sleep. Aim to drink two to three litres per day.

 3. Get some rest - working or pushing yourself relentlessly throughout the day overstimulates your nervous system leading to that 'tired but wired' feeling when you get into bed. Take three to five minute breaks every 90mins throughout the day - move, close your eyes, eat something nourishing but most importantly, try to get away from technology. Your sleep at night will be deeper and more restful.

 4. Reduce technology before bed - electronic devices overload the 'working memory' of the brain and leads to noisy thought-filled sleep. Aim for an electronic sundown of 60-90mins before getting into bed.

 5. Don't take emotional baggage to bed - write your worries or 'to do' lists down before going to bed and think of all of the small positive things that happened in your day as you drift off to sleep, let go, let go, let go... 

Dr Nerina said, "The New Year is the perfect time to look at your sleeping patterns and try to develop new habits. A lack of sleep can affect many aspects in our lives, but a few simple steps can change this and improve our health."

For further sleep tips or sleep related advice please visit the sleep matters section of the website here

At Silentnight, we know the secret to a great night’s sleep

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