6 steps to a good night’s sleep, GUARANTEED

A good night’s kip affects everything from our mood to our food cravings. Psychologist and sleep expert Chireal Shallow gives us the low down…

How much, when and why?

The average adult needs to get six to nine hours a night. Older adults may require less, younger people more. The sleep you catch before midnight is more important than after. Research into shift work shows this type of working is a health hazard. Psychologist and sleep expert Chireal Shallow says: ‘If we sleep well, we’re less likely to be irritable, will have fewer accidents and our work performance improves.’

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6 steps to slumber

Meditate

Take time to reduce stress and any intrusive, anxious thoughts by practising breathing in a relaxed way.

Get an SAD light

Not only will it make you feel more awake in daytime, it also helps to regulate your circadian rhythm (your 24-hour physiological cycle, or body clock), allowing you to naturally drift off and wake up. Try an Innolux Bright Light Therapy device (purelifestylewonders.com).

Work out

‘Exercise in the early morning or afternoon to relieve stress and prepare for winding down in the evening,’ advises Chireal.

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Create a restful environment

‘Your bedroom should feel and sound relaxing, cool, dark and welcoming,’ says Chireal. Switch off Mobile phones, laptops and TVs all get in the way of sleeping due to their addictive nature. The light that comes from them also stops us producing sleep hormones.

Hit the shops

It’s worth investing in a good mattress and bedding, as these will disrupt our slumber if they’re uncomfortable in any way.

Pre-bed grub

Superfooduk.com nutritionist Shona Wilkinson says the best bedtime foods are slow-release carbs such as oats, brown rice, pumpkin seeds, coconut water and turkey. Oh, and cherries too. ‘Other raw seeds, nuts and leafy greens are also good,’ says Shona. ‘They contain magnesium, which allows the muscle fibres in our body to relax.’