Lifestyle

dr Michael Mosley’s top tips for falling asleep fast

Getting a good night’s sleep feels more like a luxury than the standard.

It’s something many Brits don’t prioritize as they are distracted by work, socializing and parenting.

Getting enough sleep in June is difficult, said Dr. Michael

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Getting enough sleep in June is difficult, said Dr. MichaelPhoto credit: Getty
dr Michael Mosley

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dr Michael MosleyCredit: Rex Features

dr Michael Mosley, a former doctor and author, said most people don’t get (at least) the recommended seven hours of sleep.

And the month of June is even worse, he said, because there is more daylight there.

Daylight triggers waking hormones while suppressing sleep hormones.

dr Michael gave the BBC Newscast podcast hosts his top tips for improving sleep, including how to nod off faster:

1. The 15 minute rule

If you’re having trouble falling asleep, try the 15-minute rule that experts swear by.

dr Michael said: “The advice is broadly in line with the 15 minute rule. If you’re still awake after 15 minutes, get up and do something boring until you feel sleepy, then go back to bed.”

Experts say getting up is better than restless in bed.

The latter can make you more anxious for sleep, making it even harder to nod off.

2. Only sleep and sex

Lounging around in bed is something we’re all guilty of.

dr Michael said the bed should only ever be used “for sleep and sex and nothing else.”

Without distractions like TV or gaming, the brain learns to associate bed with sleep, and sleep only.

3. A dark room

dr Michael said that June is the month when people sleep the least because there is more daylight.

Hormones that wake us up and make us sleepy are entirely dependent on how much light we are exposed to.

dr Michael said: “Get a pair of eye shades – not the sexiest in bed but the early morning light does wake you up.

“June is actually the month of the year when we sleep the least. That’s about 25 minutes less than in winter. And that is mainly due to the effect of the light.

“And unless you have fantastic curtains, chances are the light will come in and wake you up.”

4. Wake up to daylight

dr Michael emphasized the importance of getting exposure to daylight as soon as you wake up.

This leads to a surge in morning hormones like cortisol, which make you feel more alert.

It “resets your body clock,” said Dr. Micahel, which in turn promotes evening sleep.

“The light first thing in the morning basically puts the clock back and that then sets you up for the rest of the day,” said Dr. Michael.

“The light you get inside is about 10 percent of the light outside. So a 20-25 minute walk first thing in the morning before breakfast if you have the time is brilliant.”

5. Get a routine

dr Michael said “getting into a routine is absolutely critical to better sleep.”

He said this is mostly determined by the time you wake up versus the time you go to bed.

Other experts have stated that a consistent wake-up time is most damaging to the internal clock, which resets every morning.

Sleeping late into the morning messes up your internal clock, which in turn makes it harder for you to go to bed at your normal bedtime.

https://www.the-sun.com/health/5497761/dr-michael-mosleys-sleep-tips-15-minute-rule/ dr Michael Mosley’s top tips for falling asleep fast

Sarah Y. Kim

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