How To Get A Good Night's Sleep: Six Practical Tips

14/08/2014 16:41 | Updated 20 May 2015

Are you tired yet struggling to get a good night's kip? You're not alone - 75 admit to being "permanently exhausted".

So, how do you get quality shut-eye and the right amount? Dr Nerina Ramlakhan - therapist at Capio Nightingale Hospital and sleep expert at Silentnight - has given us some tips...

New Girl

1. Don't be a workaholic. Take regular breaks during the day and try to take at least a 20-30 minute lunch break. Use the time get away from your desk and out of the office - walk, stretch and recharge mentally.

2. Don't go directly from a highly stressful or active situation straight to bed. Set yourself a wind down routine - whether that's simply reading a book, listening to music or having a relaxing bath. Try not to go to bed when you're still tense from the day.

3. Leave work at work! Try to manage work/home boundaries and don't let work talk spill over into your entire evening. Allow your mind to wind down and switch off. Some people find writing a to-do list before leaving work keeps office stresses in the office

4. Exercise. Regular exercise is the most effective way of reducing stress hormone levels, enabling you to sleep more deeply.

5. Cut down on stimulants. Coffee addict? That's going to have a serious impact on your sleep - caffeine has a direct impact on reducing sleep quality. It can take up to 10 hours to remove the caffeine from your body from one tea or coffee. Also, try to have some cocktail-free nights - alcohol can also impair deep sleep quality.

6. De-clutter where you sleep and make it a haven of tranquility. Don't bring work into your bedroom and keep your laptop and phone out of your bed. The ideal temperature is slightly cool so keep windows slightly open or have a fan in the room.


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