Getting to sleep

A good night’s sleep is essential if we are going to be at our best the next day. Some people have difficulty getting to sleep. Find out how to get to sleep more easily.



How does our brain know when to start feeling sleepy? You may have heard of the circadian rhythm. The circadian rhythm is your 24 hour body clock. Sunlight acts to reset this rhythm so we are programmed to feel active during the day and sleep at night.


When it starts getting dark, t he chemical melatonin is released by the body to start the countdown to sleep. Naturally, this would happen about 8-10pm. When it is released, we start feeling tired and our bodies start getting ready for bed. However, modern life can interfere with the production of melatonin such as LED lights, which can mimic daylight.


For a better night’s sleep, try the following:

· Dim lights after 10pm

· Avoid LED screen use such as laptops/tablets/smart phones after 8pm

· Sleep in a dark room with window coverings that do not let light in



Many people will already be aware of the connection between night and sleep. However, there is another very important trigger for sleep: temperature. Our 24 hour body clock starts lowering our core body temperature before bed time, triggering melatonin and feelings of tiredness. This makes sense if you think that as the sunlight dims through to the evening, the temperature also goes down. Again, modern life can interfere with body temperature to make falling asleep more difficult.


For a better night’s sleep try:

· Keep your bedroom temperature between 12.5-18C

· Lower the temperature in your bedroom by turning radiators down/off

· Change your bedding according to the season e.g. use a lighter duvet in the summer

· Where lighter night clothes in summer


There are many other ways you can improve your sleep. Get in touch with me to find out how I can help you sleep better. I have regular sleep clinics using CBTi and hypnotherapy online or at my clinics in Harley Street, London and Whitstable Kent.

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