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February 17, 2018

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5 Tips from Sleep Experts

February 17, 2018

The internet is full of advice about everything, but it’s very easy to get lost in the quagmire and sifting the good from the bad can be a full time job in itself.  Even in the world if sleep there can be fake news, sometimes with people who have good intentions in terms of what has worked for them but the advice may not be appropriate for everyone else.


We have scoured the web for what we think is the most sensible and solid advice and are happy to provide links for further reading.  Many visitors come to our site during the night and of course we welcome them, but white light and devices are an absolute killer for sleep so absorb these tips then switch it off.  Okay, deep breath and get sleeping folks with these top pointers...


1. "Follow a regular routine. Try to get to bed and wake up about the same time each night."—Dr. Susan Redline, MPH, Peter C. Farrell Professor of Sleep Medicine at Harvard Medical School


2.  The…key ingredient is to keep it cool. Many of us actually have a bedroom that's too warm in terms of temperature. So an optimal temperature is about 68 degrees Fahrenheit or about 18 and a half degrees Celsius. And the reason is that your brain and your body need to drop their core temperature by about two or three degrees Fahrenheit to initiate good sleep. And that's the reason why you'll always find it easier to fall asleep in a room that's too cold than too hot. So having a cool room actually takes your brain and body in the right temperature direction to get good sleep

Matthew Walker, Sleep Expert https://twitter.com/sleepdiplomat


3.  Relaxation exercises, such as light yoga stretches, help to relax the muscles. Don't exercise vigorously, as it will have the opposite effect.  NHS Sleep Tips - Read More


4. To avoid the sleep-disrupting effects of alcohol, do not drink within 3 hours of bedtime.

Dr Michael Breus, the Sleep Doctor


5.  Waking up between 2am and 4am is one of the most common and disruptive sleep phenomenons. Dr Nerina advises allowing yourself to use the toilet or have some water, but to then return to bed to 'rest,' before your thoughts run away with you or you check your phone. All of the above can wait: you owe yourself some rest, so give yourself permission to get back into bed.

Read more from Dr Nerina


You heard the Doctor, if you are reading this at 2am, time to go back to sleep....







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