Dr Nerina says: "Organising and preparing for any big day or
important event can be exciting or somewhat of a daunting task.
With a never ending list of things to do and a head swirling with
information and thoughts, it can prove difficult for anyone to
switch off at the end of the day. Throw in additional stresses and
strains of daily life and sleeping through the night can prove even
trickier than usual.


"However, getting a good night's sleep in the run up to a big
day is one of the most important things you can do, as beauty sleep
helps you to feel renewed, refreshed, full of energy and
vigour.


"The key to getting some much needed sleep, is to know how to
get to sleep easily, and then getting into those deep sleep phases
that are vital for skin repair and renewal, this is the sleep that
ensures you'll look and feel good in the morning.


"Many of us will have experienced the feelings of anxiety,
stress and anticipation before a big day or an event and all these
can affect your sleep. "Just try to think of as many positive
things that you're looking forward to, and before you know it
you'll be drifting off to sleep."


"Here are my top tips to help restless sleepers find optimal
energy and balance through sleep and look and feel good for their
big day."


  1. Minimise electronic equipment in your room. It may be tempting
    to tweak that work presentation or even to send out a couple of
    emails before you head to your bedroom, however you should avoid
    spending time on laptops and smart phones in the 60 to 90 minutes
    before bed if you want to look and feel refreshed the next
    morning.

  2. While some of you may like to skip breakfast if you're in a
    rush, this can have an adverse effect and actually affect your
    sleeping pattern. You need to eat healthily and avoid skipping
    breakfast. People who eat breakfast produce more melatonin and
    therefore sleep better. Include protein in your breakfast for an
    even greater effect.

  3. Ensure your sleep environment is just right for you - the right
    degree of support and comfort from the right kind of mattress and pillow, the right level
    of light, room temperature and sound levels. The secret to a great
    night sleep could be as simple as changing your bed / mattress. The
    longer you keep your mattress, the more worn out the springs become
    and the less support it gives your body. Research from Silentnight
    shows 80 per cent of people sleep better if in a new bed or mattress, so it might be worth
    considering splashing out on a new bed if you find your sleep is
    often disturbed.

  4. Ensure you are well hydrated during the day - dehydration is a
    key cause of frequent waking or 'shallow' sleep. This will also
    keep you looking as well as feeling good.

  5. Research shows that people who go to bed happy tend to sleep
    better. So deal with your worries before you put your head on the
    pillow. And if you can't let those worries go then get up, go to
    another room and write down all the worries in your head on a piece
    of paper. Then go back to bed and get as comfy as possible.

  6. Remember a good night's rest is much better than you trying
    desperately to get to sleep. Try not to lie there thinking "I must
    get a good night's sleep tonight; I must sleep well so I perform
    well the next day". Trying too hard to sleep can set you up for a
    bad night's sleep, so don't put too much pressure on yourself. Just
    relax.