«Breaking News» Seven changes that will help you get a good night's sleep

Getting a good night's sleep is the holy grail for those of us who struggle to nod off and then slog their way through the next day exhausted.

And if you are wondering why night-time meditations, pillow sprays and warm baths aren't helping, the key may be to may more attention to your daytime routine rather than your bedtime one. 

In a new book, The Little Book of Sleep, London-based sleep and stress management expert Dr Nerina Ramlakhan reveals how the foundations of a good night's sleep are laid throughout the day. 

The first step towards sleeping well that evening should take place in the first 30 minutes after getting up, in the form of eating health and nourishing breakfast. 

And techniques such as taking regular breaks from technology and moving around more during the day can all help to set you up for a restful night ahead. 

Read on to discover Dr Nerina Ramlakhan's tips for helping to banish insomnia for good.

If you struggle with insomnia or poor quality sleep, there are simple changes that you can make to your daily routine to promote a more restful night (stock image)

EAT WITHIN 30 MINUTES OF RISING  

Breakfast is particularly important if you wake up and your nervous system is in survival mode. Even a modest breakfast, such as eight almonds and two dates, can be enough to kick-start your metabolism and stabilise your blood sugar levels. 

Eating within 30 minutes of rising stops your body moving into survival mode and switches it into 'safety' mode.

Over time your metabolism will respond and you will start to wake up feeling hungrier. 

Many people who are stuck in survival mode find it hard to eat and need to drink caffeine to get going.

You can break this fatigue cycle by eating a small breakfast and avoiding any caffeine until you've eaten. 

AVOID CAFFEINE AFTER 3PM 

Caffeine mimics the effect of adrenaline. It keeps you wired and stuck in survival mode, which switches off the peripheral nervous system and sleep system.

The half-life of caffeine (the time taken for the level of caffeine in your blood to drop by 50 percent) is 5 hours. 

This means if you have a cup of coffee or tea at 5pm, you'll still have half the amount of caffeine in your system at 10pm, so it's best to avoid it after 3pm.

Aim to consume less than 300mg of caffeine per day or none at all if you're really struggling to sleep. As a guide, one cup of instant coffee contains around 80mg of caffeine. 

TAKE TECH BREAKS EVERY 90 MINUTES 

Taking breaks from technology during the day – ideally a few minutes every 90 minutes or so – is important. 

It allows your nervous system moments to settle and be still and enables the brain to engage in vital mental processing, which will help you to sleep more deeply at night because there's less filing work for the brain to do.

If you spend a lot of time in front of a screen, taking a break every 90 minutes allows for vital mental processing that will help you sleep more deeply later on (stock image) 

GET OUT OF YOUR SEAT EVERY HOUR 

Physical movement can help us produce the chemical adenosine, which promotes sleepiness and enables melatonin to work more effectively.

You don't have to do huge amounts of intense activity – just getting up and moving every hour or so throughout the day is beneficial.

Here are some small ways to incorporate regular movement into your day:

Stand with your feet hip-width apart. Engage your stomach muscles, stand tall, roll your shoulders down and back and breathe deeply.

Stretch your arms wide and up to the sky.

Sit and lean forward over your knees to stretch out your lower back and shoulders, allowing your arms and hands to dangle like a rag doll.

To really get things moving, get some juggling balls or a hula hoop.

The more times you inhabit your body during the day, the easier it will be for you to feel your way into deep sleep at night.

Incorporating regular movement into your day, even if it's just stretching rather than a gym workout, can help us produce the chemical adenosine, which promotes sleepiness and enables melatonin to work more effectively (stock image)

LET GO OF WORK BEFORE YOU LEAVE 

Sleep will come more effortlessly if you can let go of the day before you get into bed.

There will always be some unfinished business, but when you put your head on the pillow you need to be able to let go of it all for now and accept restoration.

Write a list before you leave work or, at least, before you get into bed. Don't carry it in your head all night because this is what will awaken you in a state of panic and worry at 2am.

Leave a notebook on your bedside table in case you wake up during the night and remember something that has to be done.

In her new book, Dr Nerina recommends no caffeine after 3pm and listing any unresolved issues or tasks before you leave the office 

Write about the problem in a journal to release it from your mind.

REMOVE YOUR CLOCK 

It's not helpful to obsess about the time you wake up or calculate how much sleep you may or may not get. 

To help you do this, turn your clock to face away from the bed and try not to check the time when you wake during the night.

If you are using a device or app to monitor your sleep, bear in mind that this may make you feel more anxious and worried and such tools are not entirely accurate.

CREATE A SAFETY ZONE

Remember, according to Traditional Chinese Medicine (see page 22), the few hours before midnight is the best time to erase the stress of the day, reduce adrenaline levels, rebalance the immune system and prepare the body for sattvic sleep.

Start preparing to rest and wind down between 9pm and 9.30pm. You don't have to be in bed and fast asleep, but avoid technology, over-stimulation and watching the news. 

Instead, read something relaxing and uplifting. If possible, avoid stressful conversations.

The aim is to enter a 'safety zone', to feel peaceful, calm and in a receptive state to receive deep sleep.

If you can do this four nights per week you will really start to notice a difference in your health and energy levels. 

The Little Book of Sleep by Dr Nerina Ramlakhan, published by Gaia £6.99, is available from octopusbooks.co.uk

 

 

 

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Main photo article Getting a good night’s sleep is the holy grail for those of us who struggle to nod off and then slog their way through the next day exhausted.
And if you are wondering why night-time meditations, pillow sprays and warm baths aren’t helping, the key may be to may more attention to...

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