Tricks To Fix Poor Sleep

Had a bad night? Here’s how to cope the next day

TELL YOURSELF YOU’RE NOT TIRED

Dwelling on how exhausted you are may make you feel more run-down, according to a study in the Journal of Experimental Psychology.

Researchers asked 164 participants how they’d slept the previous night, then hooked them up to a sham machine that purportedly revealed to scientists their REM sleep. People who were told they had above-average REM sleep performed better on cognitive tasks than those who were told their sleep was below average, regardless of how they’d actually slept.

IGNORE YOUR CRAVINGS

Fatty foods require a lot of energy to digest, leaving you even more sluggish, and sweet treats and processed carbohydrates cause your blood sugar and energy levels to spike and crash. Try a mix of complex carbs and protein, such as porridge with fruit.

ALTERNATE PHYSICAL AND MENTAL ACTIVITY

Slog away at your desk for an hour, then take a break to walk or stretch. This toggling back and forth between rest and activity usually improves alertness. Exercise “stimulates alertness in the brain and wakefulness,” says sleep expert Dr Jeffrey Durmer.

CHANGE YOUR PYJAMAS

If you repeatedly wake up during the night from overheating due to menopause, fevers, medical therapy or medication, rethink your sleepwear. Avoid 100% cotton and instead look for sleepwear made of ‘moisture-wicking’ fabric blends, such as cleancool, a moisture-absorbing fabric that has an odour-absorbing and cooling effect – triggered when you start to perspire. Try sleepwear by ChillyTowel, which offers a range of nighties and pyjamas specially designed to avoid you waking up overheated.