Health and Fitness / sleep
‘Make your bedroom the best possible environment for sleep’
“Make your bedroom the best possible environment for sleep,” is the advice Dr David Garley offered when he met with Bristol24/7.
David is director at the Better Sleep Clinic, an online clinic run by NHS doctors who specialise in the diagnosis and treatment of sleep disorders, in particular obstructive sleep apnoea.
Ahead of Sleep Awareness Week (March 12-18), Bristol24/7 spoke with the managing director of the clinic to find out how to have the best sleep.
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David mainly works with people who suffer from sleep apnoea, which he describes as: “a condition associated with snoring that results in your airways repeatedly closing whilst you sleep.”
“What your body has to do is wake you up into these shallower states of sleep so you can breathe again.”
David also works with people who have insomnia, a condition whereby people struggle to fall asleep, stay asleep or wake up really early in the morning.
For David, the act of making your bedroom the best possible environment for sleep can involve small changes with a big difference, “whether that’s through putting lavender drops on your pillow or taking a chamomile tea to bed with you.”
He also emphasised the importance of getting the most out of your day.
“Rather than focus on the night, focus on the day. So getting out into the outdoors into the sunlight especially in the first hour after waking up is really important.”
“Also moderate exercise especially in the morning. This will mean the sleep phase of your circadian rhythm will come more naturally at night.
“Light is associated with daytime, so lights from screens can reawaken the day phase of your circadian rhythm. This is why looking at screens before you go to bed can affect sleep.
“The other thing about screen time is that it depends on what you are doing on the screen. You don’t want to be opening your work emails before bed because it cranks your mind up when what your mind needs is to be wound down.
“You want to have a wind down routine, so you don’t want to be taking part in mentally engaging activities. You need relaxing and distracting activities.”
Sleep is one of the most significant ways people can improve their health. According to David, round 15 to 20 percent of road traffic accidents are caused by poor sleep.
He also expressed how carrying extra weight or drinking alcohol can negatively effect the quality of your sleep.
Overall, the benefits are wide-ranging.
“A person will not only be happier if they sleep more, but there are great improvements in physical health, focus, memory and productivity,” he concludes.
For more information about the better sleep clinic visit www.thebettersleepclinic.co.uk
Main photo: Deposit Photos
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