Our expert reveals how even the worst sufferers of insomnia can have a perfect night's sleep
Whether we're unable to switch off after a busy day at work, can't stop scrolling social media or are constantly woken up by night terrors, it seems catching 40 winks can be nearly impossible.
Dr Nerina Ramlakhan, physiologist and Silentnight's resident sleep expert, says: “Humans have always had issues with sleep but it's really taking its toll in today's world as our lives are always so stretched and full.
“It's good to aim for about seven to eight hours sleep. But the quality of sleep is more important than the quantity.
Follow these tips and you could cure your insomnia (Image: Getty)
"Emotionally, it can also make us irritable, impatient and tetchy.
“Meanwhile, mentally, we may also struggle to concentrate – making us less creative and productive.”
Now, Dr Nerina, who has written books such as Tired but Wired: How to overcome your sleep problems, tells us about the most common things keeping us up at night, and how to defeat them...
Difficulty nodding off
If you're struggling to get off to sleep, Dr Nerina suggests: “Get off technology one hour before going to bed. Relaxation is very important.“It's also a good idea to make a list before you go to bed – so you know what's going to hit you the next day – especially if it's a Sunday night.”
Waking up in the night
Dr Nerina says: “It's normal to wake up in the middle of the night but try never to look at the clock as soon as you wake up because you'll go into consciousness.“Instead, try to get back to sleep by using breathing techniques, visualisation and gratitude exercises.”
Nightmares
Around 40 per cent of children and two per cent of adults, are affected by night terrors.These episodes are characterised by screaming, intense fear and flailing while still asleep.
Dr Nerina says: “Night terrors can stem from something deeper, like previous trauma.
“But you can try and stop them happening by keeping your phone out of the bedroom - as it hyper-stimulates the brain.
“Also pay attention to what you're watching or reading before you go to bed and avoid sugary or caffeinated drinks.”
Restless legs syndrome
Restless legs syndrome, aka. Willis-Ekbom disease, is a surprisingly common condition that causes an unpleasant or uncomfortable feeling in the limbs – particularly at night – and an overwhelming urge to move them.But there are ways to ease the sensation.
Dr Nerina says: “Epsom salt baths can really help with restless legs syndrome.”
This is because Epsom salts calm sore muscles and nerves. It's advised that you add between one and two cups of Epsom salts to your bath water and soak for around 30 minutes each night, an hour before bedtime.
Teeth grinding
Grinding your teeth (or bruxism) is often related to stress or anxiety and can cause facial pain.But Dr Nerina advises that “vocal exercises” and “emotional expression” are key to preventing the condition – as they help to relax the jaw and air any worries that may keep you awake at night.
There are a range of reasons for failing to get a good night's sleep (Image: Getty Images/iStockphoto)
Extra tips
Whatever your sleep concerns, Dr Nerina, says that acceptance is crucial in overcoming any issues.She says: “We've got to accept that sometimes, for no reason at all, we just can't sleep well.
“We can all improve the way we sleep by getting out into nature more – it's the perfect antidote to air conditioned offices and computer screens.
Enjoy the fresh air, soak up the sunshine and, if it's raining, then get wet!
“On top of this, we all need to laugh more. It's the perfect remedy for stress. Keep smiling and laughing even if you don't feel like it – fake it until you make it.
“Think about the things going well in your life and what you should be grateful for.”
https://www.mirror.co.uk/news/uk-news/how-perfect-nights-sleep-cure-17266966
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