✳️ Go to bed at the same time and wake up at the same time, whether it’s a weekday or the weekend. Even if you’ve had a bad night’s sleep don’t be tempted to sleep in.

 

✳️ Darkness aids the release of the hormone melatonin, which is needed to help us sleep. Turn off main lights and keep lighting low in the hour before going to bed.

 

✳️ It’s also important not to disrupt the release of melatonin with laptops, phones and tablets (and any other devices with blue light-emitting diodes) so avoid them before bed, too.

 

✳️ Your body needs to drop its temperature by about 1 degree Celsius to initiate sleep. Keep your bedroom cool and set the thermostat to about 18/18.5 degrees to promote healthy sleep.

 

✳️ Don’t stay in bed if you’re still awake after 15-20 minutes. Get up and go into another room to stop your brain associating being in bed with being awake, rather than about sleep.

 

✳️ Read under a dim light – no screens, no food – and return to bed when you are feeling sleepy.

 

✳️ Avoid caffeine after 2pm and don’t drink alcohol before going to bed. A nightcap doesn’t aid healthy sleep, it simply sedates your brain, which isn’t natural sleep.

 

 

Prof. Matthew Walker
Sleep scientist and author of ‘Why We Sleep’

 

 

If you’re suffering with sleep problems or insomnia try not to worry, click here for more help and advice.

 

 

 

Contact Claire at Benefit Therapy

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Claire Louise Gaskin is a qualified Youth Worker, a Clinical Hypnotherapist and Psychotherapist, a founder member of the British BrainWorking Research Society (BBRS), a member of the Association for Professional Hypnosis and Psychotherapy (APHP), and a member of the College of Medicine.