Friday, 03 February 2017

Tips for Clean Sleeping

Written by Dr Nerina Ramlakhan
Dubbed by Gwyneth Paltrow as the 'biggest health trend of 2017', it's the latest lifestyle movement to get everyone talking, but what actually is clean sleeping and will it help us get a better night's kip?

With research led by Silentnight and The University of Leeds finding that 25 per cent of Brits only sleep for five hours or less per night - two hour less than the national recommended average - it's clear that many of us might benefit from cleaning up our act.

Now Silentnight's sleep expert, Dr Nerina Ramalakhan, has debunked the trend and revealed her five non-negotiables for achieving clean sleep:

Don't commute on an empty stomach
So many of us end up having a 'deskfast' because it's convenient and easy to grab something after we've got off the train or driven in to work. However if you put your body through the stress of a commute on an empty stomach, you could seriously impact the sleep you have that night. This is because the body ends up running on 'adrenaline energy' on your way to work which is one of the main factors causing shallow, 'muddy' sleep. To achieve clean sleep, eat breakfast every day and within 30 minutes of rising.

Drink alkaline water
If you're already drinking the recommended two litres of water a day and you want to take it to the next level, try adding a squeeze of lemon and a pinch of sea salt to alkalise the water. The body functions optimally at an alkaline PH of 7.35, so hydrating with alkaline water helps our body to work properly; transmitting messages and enabling our physiological processes including to get good restorative sleep.

Think about the half life of caffeine
We all know that cutting down on caffeine will help with sleep issues but very few of us think about the half life of the coffee or tea we're drinking. The half life of caffeine is five hours which means if you have a drink at 5pm you will still have half that amount in your blood supply by 10pm. You probably won't feel energised by 10pm but the caffeine is still in your system and it's enough to stop you getting deep, clean sleep.

Stop aimlessly looking at your phone
When we get an alert on our phone the brain mentally responds, so even if the message is nothing significant we end up continuing to look at our phones, mindlessly following links on the internet and waking our brain up even more. It might be a tough habit to break but if you're serious about getting clean sleep you need to to stop looking at your phone an hour before you go to sleep. That may even mean banning your phone completely from the bedroom and investing in a good old fashioned alarm clock.

Have four early nights a week
The hours before midnight are a really important part of clean sleeping; they are the hours that are deeply restorative, that heal the body and provide sought after anti-ageing benefits. Even if you get a good amount of sleep, going to bed late is likely to leave a large amount of your sleep being highly inefficient. Try to get to bed around 10.30pm four nights a week to allow your body to access that vital 90 minute phase of sleep before midnight.

For more sleep tips from Dr Nerina visit www.silentnight.co.uk/sleep-matters/dr-nerinas-sleep-toolkit/ 


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