Get the perfect night's sleep with the tips below
The clocks go back this Sunday, which means an extra hour in bed, but it officially signals the start of winter.
A recent survey has said that three quarters of Brits are affected by the darker winter months.
Even though we may be benefitting from an extra hours sleep in bed, but that extra luxury cuddled up in bed could be worthless if you are not sleeping right.
Light sleepers can dread things like the clocks going back along with the cold dark morning, making it harder to leave the comfort of our own bed.
The clock change is only likely to have a very small effect for a day or two on our bodies, but it does give us the perfect time to start improving your sleep routine.
What sleep solutions are there to ensure you get a good night's rest?
Marianne Davey - Sleep expert from the British Snoring & Sleep Apnea Association suggests the following tips:
Try and go to bed at the same time each night.
Make sure the room temperature is comfortable to sleep in.
Avoid heavy meals before bed as you will suffer indigestion that will keep you awake.
Don't overuse the snooze button.
Avoid smoking before bed. Nicotine is a stimulant and will keep you awake. It is also addictive and many smokers have interrupted sleep due to nicotine cravings.
Avoid caffeine before bed. Caffeine is also a stimulant and will keep you awake.
Avoid alcohol before bed. Alcohol acts as a sedative but only for a short while. After a couple of hours when the effects wear off, the alcohol will stimulate you into waking and leave you with a headache in the morning.
Avoid external noise in the bedroom.
Cut out light filtering into the bedroom. Use an eyeshade or blackout curtains.
Try not to nap during the day as this will disrupt your night time slepp. If you are not sleep well at night seek professional help to get you back on track.
Exercise regularly during the day as this will help you sleep at night. But exercising late at night will keep you awake.
Marianne says: "Good sleep requires a little planning. Try and break old habits that prevent you from sleeping and persevere with good 'sleep hygiene' practices.'
Tagged in Health Winter Health