Dr boranann sleep expert how to#

Sleep need is individual, like height or shoe-size anywhere between 4 and 11 hours can be considered normal, although what is important is that you get the right amount of sleep for you.

In that case, you may experience 'sleep inertia', that feeling of grogginess, for between 15 minutes and 2 hours after waking.

Suppose you are an evening person and you wake up before your natural propensity to wake. This is, to a large extent, genetically determined. It is not only the quality and quantity of sleep that is important to wake up feeling refreshed it is also the timing, but some people are also naturally morning people and some are evening people.

Recognise if you are a 'lark' or an 'owl'.

The same is also true if you are too cold, as this means the body has to work hard to maintain its optimal temperature and again, this can disturb sleep. However, if the room is too hot or you are too hot under the duvet, it is more difficult for the body to lose heat and this will cause disturbed sleep. During the night, the body needs to lose heat and this is done mainly through the head and face, the only bits that usually stick out from under the duvet, and thus a cool bedroom facilitates this heat loss. 29oC) however, you are just one big fleshy hot water bottle, so you will heat the space to this temperature just by being in bed. under the duvet, is equally important and should be close to a thermo-neutral temperature (i.e. The temperature in your immediate sleeping environment, i.e. However, it is not just the room temperature that is important for getting a good night's sleep. Many experts say that the ideal temperature for the bedroom is 16-18oC (60-65oF), although this is again a matter of personal preference.

For good sleep, the bed can be warm, but the bedroom needs to be cool.

And lastly, don't try and fall asleep the harder you try, the less likely you are to fall asleep. There is no magic way to sleep you need to find what works for you. For some people, this can be reading a book or listening to music, for others it can be a warm bath or a mug of a hot milky drink.

and then do something that quiets the mind. From about 45 minutes before bed no screen, laptops, tablets e-reader, smartphones etc. The first thing to do is to put the day to bed a couple of hours before you go to bed, so after this time, don't open the gas bill, check your work’s email or have a heated political discussion with your partner. You cannot fall asleep if your mind is whirring with the care of the day. The number one prerequisite for getting to sleep is a quiet mind.

You have to have a 'quiet mind' to achieve good sleep.

Your body and brain start preparing to wake up approx 90 minutes before you actually do, so if you have a fixed wake up time, the body and brain know when they are going to wake and can thus prepare accordingly. The most important aspect of waking refreshed is having a set wake-up time seven days a week.

Have a fixed wake-up time every day of the week.

it that is not possible, then consider using an eye mask Make sure you cover up internal light sources and manage external sources by either installing blackout blinds or heavy lined curtains. He has shared his top tips with Piglet in Bed on getting a better night’s sleep and improving productivity.ĭarkness is essential for sleep even small amounts of light can be disruptive to sleep and the lighter your bedroom, the worse the problem.

Dr boranann sleep expert how to#

Environmental factors like work schedules, stress, a noisy or bright room and some medical conditions can all prevent us from achieving a healthy amount of sleep.ĭr Neil Stanley, an independent sleep expert and bestselling author (of ‘ How to Sleep Well ’) has more than 40 years of sleep research experience and a PHD based on his published works on various aspects of sleep research and psychopharmacology. When it comes to getting a night of restful sleep, there’s only so much a comfy bed and quality bed linen can do.