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