Here are my top tips for deep and restful sleep:

  1. Keep caffeinated drinks down to 2 per day in the morning only (ensure these aren’t large coffees which can have 3 shots of caffeine)
  2. Avoid alcohol.  It sedates you initially but interferes with deep sleep and blood sugar regulation causing you to sleep lightly and wake easily
  3. Have carbohydrates with dinner and / or a carb snack at bedtime such as a banana and oatcake – this triggers melatonin our sleep hormone
  4. Ensure there is a gap of at least 2 hours between dinner and bedtime
  5. Keep lights in every room low as this also triggers melatonin, and avoid digital devices that emit stimulating blue lights
  6. Don’t ignore when you are tired in favour of more TV or work – this is the time your body grows and repairs
  7. Make sure your bedroom is not a cinema, a dining room or an office.  It should signal a place of rest and quiet.
  8. If you wake in the night and can’t get back to sleep, try a banana and listen to a gentle meditation
  9. If you wake suddenly or have a dry mouth you may have sleep apnea.  Nasal strips are helpful for keeping the airways open and encouraging nose breathing rather than mouth breathing which can raise stress levels.
  10. Sleepio is an NHS free online sleep programme for people in Berkshire, Bucks and Oxon. It helps you address worries and lifestyle changes to track and improve sleep

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