How to sleep: The shower trick to help you doze off more easily

Doctor explains why you should ‘never sleep in the nude’

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Whatever it is that is keeping you up at night, when you would rather be in a deep slumber, it is time to take control of your sleeping habits. One trick, suggested by Sleepstation – a clinical validated sleep improvement programme – is to have a shower. That’s right, as you are winding down for bedtime, it can help to get lashings of water pelt onto your skin.

Yet, getting the temperature correct is key – make sure it is “warm”.

A bit like entering the Goldilocks zone, it can not be too hot, nor too cold, but just right.

“To get good sleep, you need to lose approximately one degree of body temperature,” Sleepstation stated.

This technique is especially good for shift workers who might need to fall asleep during the day.

As body temperature is naturally higher during the day, shift workers are also advised to reduce their body temperature by:

  • Avoiding eating big, sugary, fatty meals before sleep
  • Sleeping in a bedroom that gets the least exposure to sunlight.

But what if it’s not shift work that has you staying up at odd hours.

What about if you genuinely can not fall asleep, but you can not put your finger on why.

Could your bedroom set-up not be as ideal as it should be to promote good quality shuteye?

“If possible, your bedroom should be the room in your home that’s devoted to sleep,” Sleepstation said.

Furthermore, linking to the Golidlocks analogy earlier on, your room temperature is so important to how easily you can fall asleep.

Many experts say that the bedroom’s ideal temperature is 16C to 18C, but personal preference plays a role too.

Feeling too hot or too cold under your duvet will cause disturbed sleep.

Your bedroom also needs to be dark – so dark that you can not see the opposite side of the room.

“Even small amounts of light, for example from your alarm clock, can have an impact on your sleep,” Sleepstation added.

Thus, in order to have a dark room conducive to sleep, invest in blackout curtains or blinds and cover light-producing devices, such as the light emitted from a sound machine.

Speaking of sounds, silence is considered “golden” by Sleepstation.

The drone of an electric fan or a pink noise app can help to silence your bedroom.

Such sounds can be a distraction for your brain from more disruptive noises.

Another consideration to make is your mattress and pillows – are they comfortable?

If not, it is time to invest in where you sleep.

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