The secret to a great night's sleep

Sleeping ill?

We are delighted to see that our sleep expertise has appeared in The Sun this morning, with our resident sleep expert Dr Nerina giving top tips on how to get a good night's sleep. 

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Image: dailynewshungary.com

Modern life is being blamed for a 20 per cent increase in adults being admitted to hospital for sleep problems. Research has found that apparently four in ten brits do not get the recommended six to nine hours sleep every night. The lack of shut eye could be putting peoples health at risk. Jessica Alexander, from The Sleep Council, says: "Just one bad night's sleep affects our mood, concentration and alertness, while long-term sleep deprivation has far more serious consequences such as heart disease and strokes." 

The article also featured case studies of people with different sleep conditions that are caused by a range of influences such as stress and the over use of technology. Dr Nerina shared some positive steps people should take to improve their chances of a good rest. 

Create the perfect sleep environment: 

A calm, tranquil bedroom free from clutter, junk and technology will help you become more relaxed and rested.

Follow a regular wind-down routine:

Read a book, listen to relaxing music, have a bath and use some relaxing essential oils, such as lavender, to help promote sleepiness.

Minimise stimulants: 

Caffeine has a direct impact on reducing sleep quality so reduce caffeine and increase your fluid intake by drinking more water, herbal teas and dilute fruit juices. Dehydration is a key cause of frequent waking or shallow sleep.

Manage your work/life balance:

Set some rules about when you stop talking about work and allow your mind to wind down and switch off. Write your to-do list before leaving work instead of at the beginning of the day to stop you worrying about work in the evening.

Avoid looking at your clock: 

If you do wake up in the night, avoid registering the time as you are more likely to start worrying about how little you will get and therefore reduce your chances of getting back to sleep. Instead, lie on your back, relax and breathe deeply, then tell yourself if you don't fall asleep just take the time to rest. 

 

For more useful tips from Dr Nerina, visit our Sleep Toolkit

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