The clocks go back on Sunday in preparation for
Autumn/Winter, so we can all look forward to a guilt-free extra
hour in bed. National Sleep-in Day is the perfect excuse for a
lie-in, something us Brits find tricky to do according to our
Our study of over 2,000 people, revealed that nearly
half of Britons (44%) don't actually enjoy a lie-in, even at the
weekends. What's more, three quarters (79%) of us have admitted to
feeling constantly tired because of a sleep related issue, such as
Launched by The Sleep Council, National Sleep-In Day
will take place on Sunday 26th October and will mark the end of
British Summer Time. In preparation, we are encouraging people to
address their sleeping habits and we want to give you
some sound sleep advice. Here are some tips from our sleep
expert, Dr Nerina Ramlakhan, to help pave the way to a great
• 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. Break the
cycle by starting small - a small handful of almonds, a piece of
toast with nut butter, or a small bowl of full-fat yoghurt with a
sprinkling of chopped nuts and honey. Include protein in your
breakfast to help to optimise melatonin production.
• 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.
• 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
• 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.
• 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...
Practice all or at least two or three of these tips
every day for the next 21 days to notice lasting benefits.
Don't worry if you don't manage to lie in this
National Sleep In Day. Dr Nerina says: "The emphasis should be on
quality deep sleep, rather than the amount of sleep you get. Make
sure that you take the time to enjoy the extra hour in bed
restfully and avoid over scheduling your weekend, which will allow
you to sleep better at night. If you need a nap during the day to
re-energise make sure that it's no longer than 15-20 minutes."