PROBLEM: CAN’T GET TO SLEEP

Despite having a tiring day, when you get into bed you feel wide awake; your brain is whirring and you can’t drop off. SORT IT: Wind down for 30 minutes before you actually get into bed. Checking your Facebook feed just before you turn your light off may be stopping you from falling asleep and affecting your sleep quality. ‘This is because blue light from screens can interrupt your melatonin production (which helps control your sleep/wake cycles),’ explains Guy. ‘So rather dim the lights, close your laptop, and switch off the TV and your phone. Instead, do calming activities, such as packing your bag for the next day and brushing your teeth, to allow your body and mind to transition from being awake to being prepared to fall asleep. If you must check your device, use the Eye Care Browser app (free; iOS/Apple) or the Night Shift app (free; Android) – both apps cut the blue light from your screens for a restful slumber. TRY THIS Pukka Night Time Tea (faithful-to-nature.co.za) is a blend of calming camomile, lavender and valerian root; it will induce a Zen-like tranquillity before lights out.

PROBLEM: A RESTLESS NIGHT

You think you’ve slept well but don’t feel rested. SORT IT: Improve sleep quality. Snoring, and the more severe condition sleep apnoea, can impact your quality of sleep. Sleep apnoea occurs when your airway becomes restricted or obstructed at night. Oxygen decreases and CO2 increases, causing a sharp intake in breath, which wakes you up, fragmenting your sleep. You’re often not aware of this, so you’ll feel exhausted the next day without even knowing why. TRY THIS Shift the fat. If your neck is thicker than 40cm, your risk increases, as the weight presses down on your windpipe and narrows or blocks your airway. Lie on your side. This will reduce the pressure on your windpipe. Be allergy aware. Dairy intolerances can make you produce excessive mucus that. Read the label. Certain medicines (like antihistamines), as well as alcohol, can cause your muscles to relax and snoring to set in.

PROBLEM: FEELING GROGGY IN THE MORNING

Never mind – hitting that snooze button six times should be OK, right? SORT IT: Wake up at the right time. Sleep cycles last around 90 minutes, and waking up mid one can make you feel 90-minute cycles each night. ‘Calculate the best time to set your alarm, depending on when you go to sleep,’ says Guy. So, for example, if you hit the hay at 11:30pm, set your wake-up time for 7am. Plus, a great night’s sleep begins the moment you wake up, as the amount of sunlight you get during the day can affect your sleep/wake cycle. ‘Get plenty of light trigger the production of serotonin (which regulates your mood and body clock) and cortisol, for that raring-to-go feeling. And, it will help your body count down to when it’s time for some shut-eye again. TRY THIS Say night-night to snoozing. ‘When the alarm goes off, get out of bed,’ says Guy. ‘Snoozing fragments your sleep and could undo all the good work after a restful night’s sleep.’ Rather set your alarm for the later time.
source: Styles Star

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