As this month is National Bed Month, an annual campaign run by The Sleep Council aiming to promote the importance of prioritising quality sleep, we are happy to share with you Sleep Therapist, Dr Nerina’s top sleep tips.
With over 20 years of experience working with people that can’t sleep, Dr Nerina has come up with some small tips and changes that can make a huge difference to your sleep quality and in turn your overall health and wellbeing.
Dr Nerina Sleep Tips:
Tip One: Eat breakfast everyday within half an hour of rising
“That’s not when you get to work or have commuted, it’s within that first half of waking up. Especially if you wake up and your nervous system is nervous, you’re already thinking of what you have to do that day. Eating within half an hour of rising stabilises your blood levels, it tells your body you’re not living in famine, it tells the body and mind that you’re safe, so that later on in the night you produce melatonin so you can sleep. We only produce the sleep melatonin when we feel safe.”
Tip Two: Cut back on caffeine
“Ideally no caffeine before you’ve eaten. A lot of people that don’t eat breakfast they need their cup of tea or coffee first thing in the morning. So they are artificially putting stimulates into the body which is going to stop them producing melatonin later on in the day. Don’t use caffeine as a substitute, if you start to feel hungry in the afternoon, have a small snack like 8 almonds and 2 dates. Ideally no caffeine after 3pm.”
Tip Three: Be well hydrated, drink 2 litres of water during the day
“The human body is 70-80% water so in order for our sleep biochemistry to function optimally and for our brains to function, it needs to be well hydrated. That means every cell in the body needs to be in an optimal state of hydration to enable amazing sleep. Drink 2 litres throughout the day, not all at once.”
Tip Four: Get to bed earlier 3-4 nights a week
“The 90 minute phrase of sleep before midnight is extremely powerful, it heels the body on every level, physical, mental, emotional and spiritual. You don’t need to be in bed fast asleep, just in bed around 10 pm and resting this prepares your physiology to function in a different way so you have more access to deep sleep.”
Tip Five: Have a healthier relationship with technology
“Within the hour you get into bed, withdraw from technology. Ideally not watching TV in bed or in another room, not falling asleep in front of the TV and not watching TV while you’re on 3 or 4 other devices at the same time. Ideally, your bedroom would be a sanctuary, free of technology, not checking devices during the night. It’s normal to wake up during the night but what you don’t want to be doing is waking up, checking the time, calculating the time, looking at emails.”
*These sleep tips from Dr Nerina is supporting material for Feather & Down and promoting a better night’s sleep.