Sleep is very important when it comes to a person’s health – not getting enough can lead to serious health conditions such as diabetes. In order to achieve optimum health eight hours of good-quality sleep is recommended, but cold weather during winter can wreak havoc on a person’s sleep routine. So what can you do to make sure you can enjoy a disruption-free night’s sleep?
Eating your breakfast at a certain time in the day can impact how you sleep, according to sleep expert Nerina Ramlakhan.
Eating breakfast in the morning is key and you should do this very soon after waking up, she told Silent Night.
She said: “It’s really important to eat breakfast every morning and you should do this within half an hour of getting up, just to settle and stabilise your nervous system.
“The research and my experience shows, that when people eat breakfast first thing in the morning, particularly if you wake up feeling anxious, it has such an impact on how you feel for the rest of the day.
It reduces adrenalin production and it helps you to produce more melatonin.
“Melatonin is the sleep hormone that helps you get to sleep and stay asleep.
“So when you start eating breakfast in the morning it helps you get to sleep and it helps you stay asleep.”
Waking on dark mornings during winter can also be extremely difficult.
But Dr Nerina advises that leaving your curtains open just a crack, to allow any light that is available to filter through, can help.
She explained: “This will prompt a natural awakening, leaving you in control of your alarm clock, rather than vice versa.
“Further to this, the power of suggestion is huge here.
“Tell yourself that you won’t oversleep to avoid entering another sleep cycle and being awoken by your alarm mid-way in a sluggish state.”
You should consider what you eat and drink right up until you go to bed if you want good-quality sleep say experts.
The Sleep Council recommends having a warming milky drink before bed so you can get the quality sleep you need.
This could be warm milk, a hot chocolate or hot milk tea.
There also some other steps you should make to your sleep environment to help beat the nip in the air at night.