10 EXPERT TIPS TO GET MORE SLEEP - PART 1


10 EXPERT TIPS TO GET MORE SLEEP

TIP 1 - 1 to 5



TIP 1 - Try to Optimise your Surroundings

BY - CHERYL LYTHGOE - MATRON @ BENENDEN HEALTH

"Ensure your bedroom is the perfect place to get a good night sleep" advises Cheryl Lythgoe, matron at Benenden Health.

1st TIP - Avoid working in your bedroom if you are working remotely during lockdown. Associating your bedroom with workplace may stop you from 'winding down' in evening.

2nd TIP - Make sure your room is at optimum temperature—you should aim for it to be between 18-21 degrees Celsius.

3rd TIP - Make sure your bedroom has good blackout blinds, as lighter evenings and mornings may disrupt your sleep cycle. You can also try wearing a sleep mask if this isn't possible. 




 TIP 2 - Check your Bedding

BY - GP Dr RICCARDO DI CUFFA - MBBS MRCS(ed) DOHNS MRCGP PG

"A comfortable & supportive bed is vital," says GP Dr Riccardo Di Cuffa from Your Doctor.

"Don't underestimate the power of a good mattress. It should be flipped every three months to prevent indentation, & clean sheets are important too."





 TIP 3 - Establish a Routine for Better Sleep

BY - CHERYL LYTHGOE - MATRON @ BENENDEN HEALTH

"Take some time out to wind down before you go to bed with activities like reading or taking a bath,"
"It may be worth writing a to do list for the following day so you can organise your thoughts and clear your mind about any stress or anxiety."



TIP 4 - Use Magnesium for Better Sleep

BY - SUZY GLASKIE - AWARD WINNING FUNCTIONAL MEDICINE HEALTH COACH

"Consider taking magnesium supplement, a powerful relaxation mineral, before going to bed," advises Suzy Glaskie, functional medicine certified health coach.
"Or, you could run a hot bath and add magnesium-rich Epsom salts."



TIP 5 - Don't lie in bed awake

BY - KATHRYN PINKHAM - NHS INSOMNIA SPECIALIST

The longer we lie in bed trying to fall asleep, more frustrated we get. So, we relate bed to feeling stressed & being awake.
So leave bedroom & do something relaxing, such as reading, then go back to bed when you're tired.


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