We have all been there, struggling to switch off, constantly checking the time and calculating how many hours of sleep you have before you have to get up.
Not having enough sleep can affect all areas of your life, how you perform at work, your concentration levels, even your overall mood.
Dr Nerina, shares her top tips on what to do to make sure you are getting those precious hours of sleep:
Turn off and switch off
So many of us who can’t sleep spend our evenings either catching up on emails or scrolling through our social media pages. This is a big mistake, and more often than not, the reason for your lack of sleep and exhaustion.
When we look at our phone or a computer screen our brain mentally responds to the blue light, waking us up and making it impossible for us to unwind and prepare for sleep. So if you’re serious about getting a good night’s sleep, make a rule to turn off your phone 60-90 minutes before bed, you could even create a technology free-zone in your bedroom to make sure you really stick to switching off before bed.
Take a breath
Controlling your breathing can profoundly affect your energy levels and the way you sleep. When we rush around and become stressed during the day we hold our breath and take shallow breaths – this is why many people tend to sigh and yawn when stressed.
Shallow breathing can be associated with insufficient melatonin levels, the key hormone to help us sleep. Dr Nerina suggests practising some breathing exercises before bed, check out Dr Nerina’s ‘Three Exhalations’ method here.
With hectic and busy lifestyles it is common for people to skip breakfast, however, eating this morning meal is essential in ensuring that you have a restful night’s sleep. Eating a healthy breakfast within the first 30 minutes of waking up, not only does it set you up for the day ahead, but it regulates your melatonin production, to ensure a better night’s sleep for the coming evening.
Therefore, those who are struggling to drift off at night should prioritise having this morning meal. In order to prevent a stressful morning, make time the night before to meal prep your breakfast.
Create a calm zone
This is a really simple, yet effective tool that Dr Nerina suggests to anyone who is struggling to have a restful night’s sleep.
By creating a calm and stress-free sanctuary in your bedroom, it allows you to physically shut out the stresses of modern day life, which can include; work, school, children even your relationship.
By lighting some candles or playing some relaxing music it will instantly allow you to relax and have a great night’s sleep.