There are few things worse that can leave you feeling worse than getting a good night’s sleep.
And nothing is as frustrating is lying awake , knowing you’re losing precious hours of sleep but unable to do anything about it.
Not only does a lack of sleep leave you feeling exhausted the next day, it can also lead to serious health problems.
In the short-term a restless night can leave you fatigued, short tempered and unable to focus.
Regularly not getting enough sleep can lead to obesity , heart disease and even diabetes.
Most people need eight hours of shut eye every night but with busy, modern lives this can feel impossible to get.
Some people can get by on a lot less sleep, while others need much more than eight hours.
The best way of telling how much sleep you need is if you wake up tired and spend all day wanting to nod off again.
But fear not, help is at hand.
Sleep expert and mental health nurse, Jane Bozier, has come up with this foolproof 10 scientific hacks to ensure you get the perfect night’s sleep.
1. Set a bedtime
Jane explained: "Just like children have a bed time – set a time to go to bed a stick to it.
"Differing bed times and a lack of routine confuses the body. "
2. Stick to a routine
Jane advises: "Develop a pre sleep mindful routine – perhaps have a warm bath, clean your teeth.
"Develop a routine which tells your mind and body it is time to sleep. "
3. Create a calm space
Jane said: "Make your bed a place for sleep and intimacy.
" Declutter , take out technology, throw away what you do not use and create a calm and tranquil environment that says sleep.
"Invest in blackout curtains to darken your bedroom to support your body’s circadian rhythm.
"This is your body’s 24 hour rhythm, which includes physical, mental and behaviour changes over a 24 hour period.
"Darkness stimulates our natural night time behaviour of sleep. "
4. Keep a diary
"Sometimes writing things down helps to let them be, to let them go.
"Also it gives you the opportunity to remind yourself of what you are grateful for on a daily basis. ", says Jane.
5. Look to the east
Jane advises trying a little light Yoga or Qi Gong before bed.
She said: "A few gentle stretches half an hour to an hour before you go to bed can help your body to relax reducing tension, getting you ready for sleep. "
6. Switch off
Turning off your technology is key to getting a good night’s sleep, insists Jane.
She explained: "An hour before you go to bed turn off technology.
"The blue light in technology, tricks your mind into thinking that it is daylight.
"This interrupts your body’s natural circadian rhythm. "
Jane said: "Find a mediation technique that you like and practice for 10 minutes before you go to bed.
"Becoming more aware of your thoughts, feelings and body sensations helps you to let go of what might keep you awake at night. "
This isn’t as bonkers as it sounds.
Jane explains: "When you are lying in bed, take a few slow deep breathes, repeating for as long as you choose.
"Breathing quietens the chattering mind, reduces your heart rate and helps to relax your body.
9 Cut the caffeine
Coffee might be the ultimate pick me up but it could be causing you serious sleep problems.
Jane said: "Are you running on caffeine, one of the biggest sleep saboteurs?
"Cut your caffeine intake throughout the day and cut the caffeine long before you go to bed. "
10. Don’t wrorry
Jane said: "This can be the very thing that stops you from sleeping.
"If you find that you are lying in bed worrying about not sleeping, get up and go into another room and do something to distract your mind.
"Perhaps try a breathing exercise, maybe a few light stretches, read, knit, try mindful colouring or gentle meditation or breathing exercises and when you feel tired, go back to bed. "
- Jane’s guided imagery to help you sleep is now featured in a new app, Rise, available to download from the App Store and Google Play.
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