• Dr Sally Norton

WANT TO SLEEP BETTER? TRY THESE TOP TIPS FOR A TOTAL RECHARGE



Few things are guaranteed to drag us down more than a poor night’s sleep. But, apart from making us feel below par, it can have serious effects on our health, weight and wellbeing.


Simply by ensuring we sleep well, we can help our weight loss efforts. Sounds like a winner! However, with over a third of us struggling with sleep problems from time to time, it’s easier said than done.


Use my ‘TOP TIPS FOR A TOTAL RECHARGE’ to boost the benefits of a good night's sleep...


  • Regulate your body clock

By aiming to get up and go to bed at the same time each day we will get our body into a routine. Long lie-ins and late nights at the weekend simply confuse our bodies and don’t compensate for any sleep debt we build up during the week.


  • Cut the caffeine

Caffeine blocks the effect of adenosine - a natural chemical that acts as a trigger for us to go to sleep. So avoiding caffeine for several hours before bedtime will help you to get to sleep more easily when you decide to hit the hay.


  • Ditch the screens​​

Don’t spend your evening time on tablets, e-readers or phones, as the blue screens have been found to affect our ability to get a deep, restful sleep. Ensure at least an hour of screen-free time before bed if you want a decent kip.


  • Wear yourself out

Physical exercise and fresh air are guaranteed to have you asleep within seconds of hitting the pillow. It’s a better way of unwinding than the blue screens too!

​​

  • Cool the temperature in the bedroom

Sleep experts say 16-18 degrees is the ‘sweet spot’ for our bodies to release melatonin to help us nod off. Anything much above or below interferes with our body’s natural temperature cycle – a recipe for disturbed sleep and insomnia.


  • Avoid alcohol

It’s tempting, sometimes, to use alcohol as a sleep aid. However, whilst it may help you fall asleep, it also causes disturbances in sleep, resulting in less restful sleep overall. Too many drinks will also contribute to that carb craving the next day leading to extra calories we really don’t need.

Aim for 7-8 hours a night to sleep your way to weight loss!

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