SNUG AS A BUG?

Sleep experts reveal 5 tips to help you spring out of bed in winter

Andrea Downey

Published: 17:55, 13 Dec 2017
Updated: 9:30, 19 Dec 2017

AS the mornings get darker it can seem almost impossible to leave the comfort of your warm, cosy bed.

But life goes on and you have to drag yourself out of bed once your alarm goes off.

And getting quality sleep will make sure you start your day more alert and you'll be more productive during the day.

As soon as you wake up you should let bright lights in to reset your body clockCredit: Getty - Contributor

1. Let the light in

When you wake up you should let bright lights in to reset your body clock.

"Bright light in the morning helps reset your body clock and keeps your circadian rhythms ticking along regularly," they said.

"To help keep your sleep/wake schedule regular and improve health and alertness seek out bright light in the morning when you wake up.

"In contrast, too much bright light at night can make falling asleep difficult.

"This is because bright light suppresses melatonin, a hormone that promotes sleep.

"This is why we don’t advise the use of devices like mobile phones, tablets or laptops in bed before sleep."

And also be sure to block out light before you go to sleep - that means no phone screensCredit: Getty - Contributor

2. Avoid eating

OK, don't avoid eating all together.

Just avoid eating a large meal before bed.

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"Eating a large meal too close to bedtime can put pressure on your oesophageal sphincter (the muscles at the end of the oesophagus that prevent acid and stomach contents from travelling backwards from the stomach) when you lie down, causing heartburn that can disturb sleep," they wrote.

"Eating your last main meal at least two to three hours before bed will ensure food is adequately digested.

"Fluid intake should also be reduced prior to bed so you don’t wake up needing to go to the toilet."

You should also avoid alcohol four hours before sleep as it disrupts your restCredit: Getty - Contributor

3. Alcohol is not your friend

This one is particularly tricky in the lead up to Christmas, but you should try and stop drinking four hours before you go to sleep.

"Alcohol can make you feel sleepy but consumed too close to bedtime can also disrupt sleep," they said.

"The metabolism of alcohol during sleep causes more frequent awakenings, night sweats, nightmares, headaches and decreased quality of sleep in the second half of the night.

"It’s advised to avoid alcohol for at least four hours before bedtime."

Try methods to de-stress yourself before bed so you can make the most of your restCredit: Getty - Contributor

4. Wind down

Make sure you spend time trying to de-stress before you hit the hay.

Going to bed stressed or anxious means it is harder to fall asleep and you won't have a restful night.

"Try a warm bath or quietly read a book (old-school paperback, not the electronic version) and have a warm drink of milk," they wrote.

"Exercising, playing computer games and watching TV directly before bed is not advised as this can increase physiological arousal and amp you up before bed.

"Stress itself can affect sleep – relaxing and unwinding before going to bed can help prevent restless nights spent staring at the ceiling."

5. Get a good sleep routine

Going to bed at random hours doesn't set your body up for a good routine.

Your sleep pattern is set on your own internal body clock, so if that is all over the place so will your rest be.

They concluded: "This internal body clock works most effectively if you have a regular routine.

"Try to set a consistent sleep and wake time and remember bright morning light is important to reset your body clock.