Expert reveals how to sleep better at night

People always find themselves sucked into the vortex of social media and soon it becomes late and they didn't get enough sleep.

Dr. Lindsay Browning, a sleep expert, shared that this was a habit many of her clients struggle with. She revealed in a press statement that there are so many people things can do to fix their sleep such as scheduling a walk at midday to banning their phones from the bedroom.

Ban phones from the bedroom

The sleep expert says it is better to keep it outside of the bedroom. She noted that it was really common to be on the phone and be scrolling through TikTok, Instagram and Facebook.

Dr. Browning added that there are two types of people who don’t get enough sleep, people who have insomnia and the other type of people are lifestyle insomniacs, noting: "They don’t prioritize their sleep because they’re not going to sleep on time,".

She also highlights how blue light can play havoc with our circadian rhythm,  which is effectively our body's 24-hour clock. The expert recommended using Night Mode which eliminates blue light if you have to use your phone or any other device before bed.

Dr. Browning noted to keep it as far out of reach as possible and turning it over so you can't see the time in the night if people are using their phone as an alarm for the mornings.

Don't snooze your alarm

The expert stated that when people snooze the alarm, they disrupt their natural sleep cycles and the sleep they get during the snoozing period, which is not good quality sleep.

"It is much better to set your alarm for the latest time you need to get up and then actually get up. Pressing snooze on your alarm is like eating cupcakes - it’s not good for you but it is enjoyable!"

Dr. Browning noted it is important to take a break and get outside at midday to regulate your body clock.

Drink a glass of milk before going to sleep

A warm glass of milk before bed is great because it has a thing called tryptophan in which helps the body naturally produce melatonin.

The expert noted that the milk isn't going to fix chronic insomnia but if people have a period of poor sleep, adding: 'Have a nice bath before bed and a warm glass of milk and put some nice music on, those things will help much better than ploughing on,'.

Don't work from bed

The coronavirus crisis has turned our homes into our workplaces. Dr. Browning noted that it is best to avoid working in bed.

'Our brain will start to think that your bed is a place you work. Have a distinction so you keep your bed, and ideally your bedroom, separate from work. If you have to work in your bedroom, ideally be at a desk." she added.