8 easy ways to start sleeping better, according to science
The Science Of Sleep: Stop Chasing A Good Night’s Sleep And Let It Find You
Bringing down our stress levels is important to relax the brain and body as much as possible. “We need to find a way to open that bottle slowly and steadily through the day,” says Heather. Getting up at the same time every day triggers your body clock to begin the 12-hour process of producing melatonin, which will make us ready for bed later.If you struggle to get up at the same time every morning, Heather recommends using light to your advantage. “There’s a part of the brain called the suprachiasmatic nucleus. This receives light and sets everything up for the day,” says Heather. “Getting outside or looking at natural light out of a window is highly beneficial to set that clock.
To get a good night’s sleep you must allow yourself time to cool down. This could be through taking a cool shower, sitting in low light at home, or going to bed a bit later if you have done exercise in the evening. “You’ve got to work with your biological rhythms,” says Heather.If you have sleeping problems limiting the time you spend in bed can be hugely beneficial. “Someone might say, ‘I’m going to bed at 9.
“Making time to worry is highly effective,” says Heather. “There’s something very powerful in physically writing things down, it gives the worries running around in your head somewhere to go, so you can come back to them and deal with them in the morning.”Sleep is a very sensory experience. Tuning into our senses if we’re struggling to fall asleep is a good way to help anxiety. Heather recommends a sensory integration exercise called the ‘5, 4, 3, 2, 1’ method.
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