The secret to a great night's sleep

Try something different to get you off to sleep with Silentnight

Did you know three quarters* of people find it increasingly hard to unwind after a long day's work and find conventional methods of getting to sleep particularly unhelpful. As we all know, juggling work, family and social life can be difficult at the best of times without having to fit sleep into the equation as well.

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For those of you that have tried more traditional methods to help get you off to sleep with little success, our sleep expert, Dr Nerina Ramlakhan, has shared her alternative sleep tips to finally get you the restful nights sleep you need…


1. Get colouring - The colouring craze, sweeping the nation this year has seen many adults adopt the age old childhood tradition and become one of the best ways for adults to shut off and rest the mind. Try colouring in before you go to bed, it slows the mind down taking the brain from beta mode (highly stimulated) into the alpha-theta states which are almost meditative, this enables and calms the nervous system preparing the mind/body for deep restorative sleep. 


2. Breathe easy - kundalini breathing is particularly good for a wired mind and body. Sit up straight in bed, pucker your lips as if holding a 10p coin, breathe in forcefully through the lips, exhale through the nose. Do this for one - two minutes.


3. Take an extra bubbly bicarbonate bath - add two big mugs of sodium bicarbonate to a bath of comfortably hot water. Immerse yourself completely for 20 minutes. The bicarbonate neutralises the skin's acidity, softens dry skin and is a good aid in detoxification. Don't use soap or shampoo as the chemicals will reduce the effect. Rinse off and go to bed soon afterwards. You WILL feel very tired. 


4.  Shake it out - 20 minutes of vigorous exercise, even jumping up and down on the spot, can help shake the energy out of your system and make you feel very sleepy.


5.    Say 'Aaaah': chanting the sound 'Aaaah' can help to release pain and stuck negative energy. It might feel weird but go for it, don't hold back. Loosen your jaw up and let the sound out. 10 minutes of this can help to clear the mind allowing for deep, clean sleep. 


Are traditional methods of falling asleep not working for you? If so, visit Dr Nerina's Silentnight Sleep Toolkit 

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*According to a survey of 2,044 people by Opinion Matters for Silentnight, July 2013

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