How to get to sleep: Do this with your alarm clock before you go to bed

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Posted on May 26 2018 - 4:51pm by admin

Sleep is important when it comes to our physical health – not having enough can put you in a bad mood and result in lack of focus.

If poor sleep becomes a recurring thing, you can be at risk of serious medical conditions such as obesity, heart disease and diabetes, according to the NHS.

Phenergran Night Time stresses the importance of sleep hygiene, which isn’t to do with how clean something is, but what’s in the environment in which you sleep in.

For example, having your window open might encourage sound and light pollution in your bedroom, keeping you awake.

The experts of the short-term treatment of insomnia say clock watching while you lay awake can be a causes of a restless night’s sleep.

Seeing you only have three hours of sleep left may panic you and keep you awake.

So turning the alarm clock away or putting it elsewhere in the room is the best solution.

Another popular cause of a restless night’s sleep is being too hot at night. So what can you do to make sure you keep cool and get properly rested?

Trying a fan rather than opening the window has been proven to help you sleep. 

Plus, the sound of the fan works as white noise, which can help you drift off into slumber.

Having your window open may encourage sound and light pollution in your bedroom, keeping you awake.

If the hot weather doesn’t affect your sleep, the answer may lie in a simple 30 minute bedtime routine.

With almost one in five people admitting they feel tired everyday due to a lack of sleep, sleep expert Dr Neil Stanley shares the six things you should do in the 30 minutes before bed to help you re-establish a good sleep routine.

30 minutes

Use that last half hour to prepare for sleep and start by completing any final tasks for the day. Send that last email, pay that gas bill you’ve been meaning to pay all day and try and put aside any cares and concerns you have. Write down your worries and your to do list for tomorrow and then that’s it. Research conducted by Baylor University in Texas discovered that people who took 5 minutes to write down their to do lists before bed found it easier to drop off to sleep.

25 minutes

Reduce your exposure to blue light – blue light is known to suppress the release of melatonin, which is the body’s signal that it is time for sleep. Therefore, using screens before bed will disrupt sleep. Research shows that nearly 1 in 5 of us check social media before going to bed so try and put your phone, laptop or tablet down, and if you need to use your phone for your morning alarm then turn it over, or pop it in your bedside drawer to avoid being disturbed. However, it is not just blue light that can affect our sleep, it has been shown that even ‘paper white’ screens can also be disturbing, so avoid light levels above a normal lightbulb.

20 minutes

Do brush your teeth and remove your make-up well in advance of getting in to bed, so that you are not left feeling alert at the time you want to be relaxing into bed. This can also act as a cue that the body should be preparing itself for sleep.

15 minutes

Take a 5-minute hot shower. Not only is this relaxing, but by heating the periphery of our body it actually helps us cool down. This is important because in order to get good sleep we need to lose about 1oC of body temperature. Only 12 per cent of people have a bath or a shower before they go to sleep so give it a go and see if it makes a difference.

Ten minutes

Conclude any activities you need to do before getting in to bed, such as visiting the bathroom so that you’re not having to get in and out of bed to run to the toilet. A staggering 42 per cent of people say they don’t get enough sleep because they need the toilet in the night so make this one of the last things you do before bed.

Five minutes

Bed means sleep and at the end of the 30 minutes it is time for bed – no more chatting to your partner or scrolling through Facebook! The bed should be for sleeping only and so when you get into it, it should be with the sole purpose of going to sleep and nothing else.

What is the recommended amount of sleep for adults? 

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