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
"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
- 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
- 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.
- 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
- 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.
- 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.
- 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