I’m a psychologist – you’ve been sleeping all wrong – here’s the 5 ways to improve your snooze
GETTING to sleep can be hard at the best of times.
But now, one expert has said that your routine could be causing you to have trouble when it comes to getting to the land of nod.
Psychologist and mental health expert Robert Common said it's normal to struggle every now and again, but said a poor night's sleep can have a slew of adverse effects.
The expert said this can include issues with concentration to irritable moods and other physiological symptoms.
According to Robert, sleep problems are also one of the first symptoms of a mental health issue developing.
He said it's important that you assess your routine as you might be doing things wrong that could be stopping you getting the seven to nine hours of snooze recommended by the NHS.
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1. Using your phone
Robert, who is the founding and managing partner of mental health and addiction treatment centre, the , said if you're using your phone before bed, then you're making a mistake.
"Whilst you should absolutely avoid using your phone in bed, it’s also a good idea to stop using it altogether 30 minutes to an hour before you plan to sleep.
"Electronic devices such as your phone, laptop, or tablet emit what’s called ‘blue light’. Blue light causes mental stimulation that can make you more alert and reduce melatonin levels, making it more difficult to sleep," he said.
2. Napping
While you might think it's a good idea to catch up on sleep whenever you can, Robert said napping is the wrong thing to do if you want to be in a decent sleep routine.
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The expert said that many parents try to prevent young children from napping too much during the day because it then becomes a challenge for them to settle at bedtime and can make them restless when they doze off and the same is true for adults.
"If you really need to nap to regain energy during the day, set an alarm, limit it to 30 minutes, and try to nap no later than early afternoon," he added.
3. Using the bed for other things
It might be tempting to indulge in your favourite Netflix series from the comfort of your bed, but Robert said this would be a bad decision.
"Watching TV, working on your laptop or scrolling on your phone in bed is an easy bad habit to fall into, but it's the antithesis of a good night’s sleep.
"You can reinforce the message to your brain that your bed is the place to sleep by only using your bed to sleep. Once this reinforcement is processed, it can help you fall asleep faster," he said.
4. Exercise
Exercise is a great way to stay fit and healthy and studies have proven that it's great for the heart too.
Robert said you should be aiming for 30 minutes of exercise a day, but added that timing is key.
"Try to get your activity in an hour or two before bedtime because exercising too close to when you plan to sleep spikes your energy, which might leave you tossing and turning," he said.
5. Being inconsistent
Robert added that your sleep routine might also be wrong if it's lacking consistency.
"Humans thrive on routine, so sticking to a schedule and having a consistent nightly routine is an essential to sleep hygiene. It also reinforces the circadian rhythm, which is our sleep-wake cycle," he said.
Robert suggested that you tailor your routine so it works best for your lifestyle.
This could include doing things like taking a shower or bath before bed every night and going to bed and waking up at the same time every day - even on weekends.
He added that, when possible, you should try and get seven to eight hours of sleep every night and to try and help you relax, you should read or listen to calming music in a dim light.
If you're still struggling to wind down, Robert said you should try meditation.
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"If you struggle to switch off, meditation can help you sleep by calming your mind, removing you from negative thoughts or emotions, slowing racing thoughts, and easing anxieties.
"You can also try other mindfulness activities and breathing exercises," he added.