If you’re struggling to drift off or find yourself waking up throughout the night, TV doctor Amir Khan’s four-step routine might be the secret to improving your sleeping pattern
There’s nothing worse than lying awake in bed, staring at the ceiling knowing full well you need to be awake to face the day in a matter of hours. Stress, poor diet and and underlying health issues can all disrupt sleep, but sometimes it’s impossible to know where to start when trying to get your routine on track. We all need enough rest to function properly and live happy and fulfilled lives, but if you’re stuck in a cycle of poor sleep, this expert advice might provide you with some much-needed solutions.
TV doctor Amir Khan has revealed his top tips for drifting off into the land of nod, and they are really easy to add to your routine. The ITV star reminded viewers that good sleep is vital for both mental and physical health, so it’s important to tackle any problems head on. He says that following his four-step regime will improve your chances of getting a much better night’s sleep. If you’re stuck and fed up with suffering broken or little rest, why not give them a go?
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Dr Khan advised: “Keep a consistent sleep schedule. Try to go to sleep and wake up about the same time each day, even on weekends. This reinforces your body’s internal sleep clock, and aim for seven to eight hours of sleep each night.
“Create a relaxing bedtime routine. This helps you unwind and get ready for sleep. 30 to 60 minutes before bed, take a warm bath or shower, do some gentle stretches or meditation, read a book – but not on an electronic device. Now, remember, avoid emotional or stressful conversations, or any talk about work in the lead up to sleep. Stress is one of the most common reasons people lie awake at night. Ask for help if you need it.”
The sleep guru also warned viewers that it’s incredibly important to switch off your electric devices before heading off to sleep, ideally 30 to 60 minutes before bed, GloucestershireLive reports. The blue light our phones and tablets emit can wreak havoc on your melatonin levels – a chemical that regulates your sleep-wake cycles.
As hard as it can be to get into the swing of exercise when you’re feeling sleep deprived, it can really help you drift off into a deep sleep. At least 30 minutes of physical activity each day is best to aim for. With that said, you should avoid working out too close to bedtime as this will likely keep you awake.
Dr Khan also says that limiting how much caffeine you drink can help and advised limiting your intake to the mornings. Creating a cosy, comfortable space in your bedroom can also help your brain switch off. You’ll need to be patient: it might take a few weeks to reap the benefits of this new routine. But consistently sticking to it will help you see results.
Dr Amir Khan’s four top tips for a better night’s sleep
- Be consistent with your routine
- Create a relaxing environment
- Turn off your phones and device
- Avoid stressful conversations