SUMMARY

The blue light from your phone or tablet can reduce the production of melatonin, a hormone responsible for the sleep-wake cycle.

Turn your devices to night mode, which switches off the blue light. Or put them away at least one hour before bed.

A good nights sleep is as important as eating well andexercisingwhen it comes to ourhealth it allows our bodies and brains to recover from the effects of the day.

Sleep is your life-support system Mother Natures best effort yet at immortality, says neuroscientist and author of Why We Sleep, Matthew Walker.

Is there any process in your body that isnt wonderfully enhanced when you get sleep, or demonstrably impaired when you dont get enough? The answer seems to be no.

Sleeping pills act as a sedative they may help you fall asleep, but it is not a natural, restorative sleep, and they dont address the underlying causes of insomnia.

Instead, ask your doctor about Cognitive Behavioural Therapy for Insomnia (CBT-I).

This helps you identify thoughts and behaviours that could be causing your sleep problems, and replaces them with healthy habits to promote good sleep.

Here are a few simple tips that can help you fall asleep sooner;

1. Stick to a routine

Our bodies are designed to revolve around regularity, says Matthew. Aim to go to bed and wake up at the same time every day. Even if you have one bad nights sleep, power through until bedtime, rather than napping in the day.

2. Say no to alcohol

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While a few glasses of wine might make you fall asleep, it restricts REM (rapid eye movement) sleep, and can cause you to wake up frequently throughout the night.

3. Reduce screen time

The blue light from your phone or tablet can reduce the production of melatonin, a hormone responsible for the sleep-wake cycle. Turn your devices to night mode, which switches off the blue light. Or put them away at least one hour before bed.

4. Write things down

If you are kept awake because tomorrows to-do list is running through your mind, try keeping a pen and notepad by your bed to jot down any thoughts and anxieties before you go to sleep. Writing worries down helps you to get an objective view on them, so you dont have to ruminate on them all night.

5. If you cant sleep, get up

Our brains quickly learn that bed is a place you are awake rather than asleep, says Matthew. Go to a different room, read or meditate in dim light until you feel sleepy.

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Five tips to help you fall asleep sooner - The Standard