A SLEEP expert has shared her top tips for achieving the best night’s sleep.
Dr Sophie Bostock revealed how you can drift off quicker and wake up feeling more refreshed with her sleep hacks.
GettyA sleep expert has shared her advice on how to get the best night’s sleep possible[/caption]
Speaking to the MailOnline, the health professional gave her strict do’s and don’t’s when it comes to your nightly regime.
ROUTINE
The first tip is to stick to a strict wake-up time every day – even on the weekend.
Getting out of bed later on a Sunday morning may feel like the dream after a long week at work, but Dr Sophie strongly advises against it.
“Waking up at the same time every day anchors our body clocks on the same schedule, helping the body run more efficiently and giving us more energy,” she said.
“A mismatch between weekday and weekend sleep timings is called “social jetlag” and has been linked to weight gain and diabetes.”
This ‘social jetlag’ has been linked to insomnia, feeling tired throughout the day, and struggling to wake up in the morning.
RISE AND SHINE
Dr Sophie also recommended getting some sunlight soon after you turn off your alarm.
According to the expert, at least 10 minutes within the first hour of the day can make a world of difference.
This is because sunlight send signals to our body that it is time to start the day – just as the darkness helps us switch off.
Exposure will “banish any lingering melatonin — the sleep hormone — which can still make you sleepy in the morning,” added Dr Sophie.
“If you have to be inside, try and sit by a window, and take breaks outside when you can.”
EXERCISE
The benefits of living an active lifestyle are well known, but Dr Sophie reminded Brits they don’t have to complete intense workouts to reap the rewards.
It will help wake you up in the morning, but also tire you out before bed.
Dr Sophie explained: “Physical activity is a powerful signal to the body clock that it’s daytime, shaking the brain and body out of sleep mode and helping you feel alert.
“Regular movement also helps to reduce stress, improve your mood and build up sleep pressure so that you feel sleepy at nightfall.”
Some of the better forms of exercise for sleep aid are tai chi and yoga, added the expert.
TAKE A BREAK
It is important to work on relaxation throughout the day, not just before bed, warned Dr Sophie.
During waking hours our bodies will produce adrenaline when we’re stressed or busy.
But if they stay at a certain level until our heads hit the pillow, it will be harder to switch-off.
So, the sleep guru urged people to take breaks throughout the day and practice relaxation.
Breath work techniques, meditation and mindfulness are all valuable skills to learn.
Or simply taking a walk outside, reading a book or listening to your favourite podcast can help.
Dr Sophie added: “The idea is not to sleep, but to remind your brain that it’s okay to do nothing very much at all.
“If you’re skilled at relaxation, you’ll find it easier to fall asleep.”
SELF-CONTROL
It is tempting to stay up and scroll into the early hours, especially when we can’t sleep.
But, this health professional strongly urged people to switch off their phones an hour before going to bed.
She said: “The more tired you are, the more self-control goes out of the window, and the less likely you are to stop scrolling before midnight.
“Try to wind down in a similar way each night, since the brain finds familiarity relaxing.
“Only when your eyelids are heavy, switch out the light.”
This comes as another sleep expert shared their 12 tricks to get a proper night’s sleep during the hot weather.
Plus, a health psychologist who revealed the perfect snack to eat before bed for the best kip.
Meanwhile, one doctor who told of a little-known reverse psychology trick that can send you to sleep in minutes.