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Sleep expert on getting a good night's rest and how to switch off before bed

Document Cited in Related
Vincent
Published date22 January 2022
According to a 2017 survey, two thirds 67% of UK adults suffer from disrupted sleep and nearly a quarter 23% manage no more than five hours a night

It may therefore be wise to add getting good sleep to your new year’s resolutions.

Nectar Sleep Sleep expert, Chris Nawrocki has shared his top tips on getting your slumber ship shape for 2022 below.

Avoid the temptation to have a lie-in

As tempting as it may be to take a long nap around midday when you feel tired, it is best to avoid it.

Long daytime naps have a reputation of disrupting our sleep pattern, making it harder to fall asleep at night.

Instead, people who experience sleep deprivation can take short naps during the day or go outside.

Sunlight exposure can help suppress the production of melatonin, a sleep hormone, which gets released in the afternoon.

Take a bath and relax

Why not treat yourself to a warm bath to relax your tightened muscles before going to bed.

Studies have shown, the temperature drop on our body after a warm bath can help induce a night of better and deeper sleep.

The duration of the bath does not need to be longer than 10 minutes to reap the benefits.

Keep your room dark with blackout blinds to combat early morning sun

Our body has a 24-hour internal clock – controlled by our circadian rhythms – and is very much influenced by light exposure.

When you are exposed to light at night or even early morning, your body’s circadian rhythm is thrown off.

It can affect sensitive sleepers, especially at this time of the year, when dawn time is getting earlier.

Sleep expert Chris Nawrocki...

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