Stop hitting that snooze button! Expert reveals how you bounce out of bed – from putting your alarm on the other side of the room to sleeping as much as possible before midnight
- Silent night ambassador Dr. Nerina Ramlakhan reveals how we can listen to our body
- When we fall asleep in front of the TV, our melatonin hormone levels are affected
- The sleep doctor reveals Femail's tips for a better night's sleep
A sleep doctor reveals that we can train our body to wake up without an alarm, simply by channeling the right energy and listening to our body.
Dr. Nerina Ramlakhan, based in London, also reveals that our Netflix addiction damages our sleep patterns.
The author of Tired But Wired reveals that when we fall asleep in front of the TV, our melatonin levels are affected, making it harder to fall asleep again – and making us feel more exhausted the next day.
The sleep doctor, who is Silentnight's ambassador, who has just launched their Highclere collection, reveals Femail's tips and advice on how to get a better night's sleep.
A sleep doctor says we can train our body to wake up without an alarm, simply by channeling the right energy and listening to our body (stock image)
Use your body as an alarm
The sleep doctor says that if we have trouble sleeping, we should first look at our diet and training patterns – because these will affect our sleep.
Dr. Nerina admits that she no longer uses an alarm and trains her body to wake herself up.
& # 39; I usually channel the energy in my body to wake me up. I listen to my body and when I feel like a mother or when I'm empty, I know that maybe I should go to bed earlier – especially if I want to wake up at the same time.
She says you should listen to how tired you are, but only to a certain point – & # 39; if you don't get enough exercise, use less caffeine or eat well, you should do that first and see if your energy levels change and if you need less sleep. & # 39;
Netflix and no chill
The doctors say that she sees people getting into vicious sleep cycles.
& # 39; It starts when they sleep too long, get out of bed too late, need caffeine to get going and need more tea and coffee to stay awake during the day.
& # 39; By the time they go to bed exhausted and fall asleep for Netflix – and when they wake up, they can't sleep well anymore – it's a huge fatigue cycle.
Dr. Nerina Ramlakhan, based in London, also reveals that our Netflix addiction also damages our sleep patterns.
& # 39; When you fall asleep in front of the TV, you disrupt your melatonin, the hormone that tells your body that it's time to sleep.
& # 39; If you wake up after falling asleep in front of the TV, you have normally used up all your melatonin levels, so you have trouble falling asleep again.
& # 39; What's worse is that many people then look at their phones. You then have the combination of the blue light and the lack of melatonin – making it even harder to sleep. & # 39;
Darker nights and evenings
Speaking now that the nights were getting dark earlier, she said the hype gives us more sleep anxiety.
& # 39; It is not so bad and the hype that has arisen can cause such great sleep problems.
& # 39; People are worried about how they will feel – we have to believe in our innate resilience and our ability to handle something as small as this – I am convinced that we should not pay too much attention to it.
& # 39; Looks like we have good nutrition and exercise, and don't enjoy caffeine or alcohol too much – then your energy levels aren't affected.
& # 39; If you suffer, try to get as much daylight out as possible and have your vitamin D levels checked.
& # 39; If you really have trouble getting & # 39; To get up in the morning, there are clocks that gradually light up the light. & # 39;
How do you wake up energetically
Dr. Nerina Ramlakhan gives her tips and advice:
- Give yourself 10 to 15 minutes every morning and night to close the world. Your phone should not be the last or the first to see & # 39; in the morning.
- Setting your alarm and placing it on the other side of the room so you have to get out of bed will motivate you more first thing in the morning
- Try to sleep more before midnight – the phase before midnight is enriching than when you fall asleep afterwards
- Before you even open your eyes, take three deep breaths and be thin about how you feel, allow yourself to be thankful for whatever sleep you have had
- Smile, or just imagine that you are smiling – let the energy of that smile take over your entire body.
Dr. Nerina warns that slumbering can lead to too much sleep. & # 39; It can cause a condition called hypersomnia – it causes more lethargy and fatigue and it is difficult to motivate yourself. This in turn can lead to depression. & # 39;
& # 39; If you really have trouble getting out of bed, look for something that gives you a sense of purpose.
& # 39; There is nothing to get you out of bed but something to look forward to – think of when you go on vacation and how quickly you want to get out of bed? & # 39;
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