According to the
National Sleep Foundation, sleep hygiene is the
practice of good habits that are necessary to have great night-time
sleep quality and full daytime alertness.
Our sleep expert, Dr Nerina
Ramlakhan shares her top tips to ensure your sleep hygiene is
the best it can possibly be, and you have a great night's sleep
Dr Nerina says, "Power napping is a fine art,
but it's one that you can easily learn and incorporate into your
"10 to 20 minutes is all you need here, to feel real benefits.
Try selecting a period between 2pm and 4pm: any later will affect
your evening's sleep".
After a few days of power napping, you'll begin to notice your
thoughts drop down to being more restful, allowing your body to
slip into a much-needed power nap.
Caffeine has a direct impact on reducing sleep
quality. The half-life of caffeine is approximately five hours.
This means that it can take up to ten hours to completely remove
all of the caffeine from your body if you drink a cup of tea or
Dr Nerina Advises, "Consider replacing your afternoon coffee
with herbal tea or decaffeinated variants of tea and coffee,
particularly if you find that you wake up feeling unrefreshed
despite having slept for eight hours or so".
The most important meal of the day
Everyone says it, but breakfast truly is the
most important meal of the day. Having something to eat not only
sets you up for the day ahead, but it regulates your melatonin
production, to ensure a better night's sleep for the coming
Dr Nerina recommends trying
eight almonds and two dates for breakfast, "This breakfast
helps kick start the metabolism, halt adrenaline production and
produce melatonin for a deep, restful sleep".