Tired of being tired? Focus on sleep and nutrition

DO YOU often wake up feeling groggy, sluggish and tired? If so, you’re hardly alone — about 40 per cent of us have trouble sleeping, according to research by charity The Sleep Council.

‘Good sleep is key for good physical health and for the effective functioning of our immune systems, which is why it is the fourth element of our WW programme, along with healthy eating, fitness and adopting a positive mindset,’ says Julia Westgarth, head of programme at WW.

Sleep is also vital for our emotional wellbeing and mental health, as it helps us tackle stress and anxiety through a positive frame of mind. The disruption of our sleep-wake cycle is linked to depression and loss of motivation.

If you’re sleep-deprived, you’re less likely to think clearly about making positive choices with regards to food — and may be too tired to exercise. As exercise helps your body produce melatonin — the ‘feel-good’ hormone that helps to regulate our sleep-wake cycles — this can in turn trigger a negative health cycle of exhaustion and a lack of exercise.

‘But now clocks are set to go back and it gets dark earlier in the evenings, it’s a good time to take stock and tackle any unhealthy sleep patterns that may have developed,’ says Julia. ‘You can ensure you get the good-quality rest your body needs so it can be in great shape for winter. It’s not your fate to sleep badly — there are positive steps you can take to combat poor sleep.’

A number of factors can prevent you getting a good night’s rest — the key is to identify what is a problem for you. Here, the experts at WW recommend some sciencebased strategies for dealing with four common ‘blocks’ that could be coming between you and a good night’s rest.

PROBLEM: A BUSY MIND

STRATEGIES:

LISTen to a calming meditation by Headspace on the WW app to help you to slow down your whirring mind.

STArT a worry list — jot down anything that’s stressing you on a piece of paper, then put it aside. The physical action of doing this will help you to feel you are dealing with it.

PROBLEM: A RESTLESS BODY STRATEGIES:

TAke a warm bath an hour or so before bedtime. This causes your body temperature to drop slightly afterwards, mimicking the physiological cues it naturally uses to prime you for sleep.

LISTen to some calming music while you do a few stretches.

PROBLEM: WAKING IN THE NIGHT

STRATEGIES:

AvOId blue light from screens for an hour or two before bed, as this interferes with your sleep-wake cycle. Try to sleep in total darkness (and don’t check your phone to find out the time if you wake!).

If YOU’re wide awake in the middle of the night, go to another room and read with a dim light for 20 minutes to encourage your mind to switch off. Then try to sleep again.

PROBLEM: A HECTIC EVENING STRATEGIES:

SeT aside time during the day on Sunday for tasks, such as emails, sorting out bills or anything else that keeps you up late.

mInImISe your meal preparation time by using readychopped vegetables. Or opt for something simple to make, such as soup, that does not require much time to produce.

If One solution doesn’t work, try another. You’ll find plenty more inspiration on the WW app — visit ww.com/uk/dailymailoffer for more details.