Six tips for a good night’s sleep

An Australian doctor has revealed what she prescribes all her patients if they’re struggling with sleep - and it’s far more simple than you might think. Preeya Alexander, a GP from Melbourne who goes by The Wholesome Doctor on Instagram, said there are six key things everyone should do for a good night’s rest. From cutting out caffeinated beverages after 2 p.m. to removing all clocks from the bedroom, her simple tricks are suitable for all ages and lifestyles. The six things to do to get a good night’s sleep 1. No screens for one hour before bed 2. Avoid caffeine after 2 p.m. 3. Develop a one hour ritual before bed 4. Remove all clocks from the bedroom 5. Go for a 30-minute walk in sunlight 6. Try meditation at night Dr Alexander said sleep issues usually arise due to stress, anxiety or depression. She said one thing you should practise to give yourself the best chance of nodding off is not using technology for at least one hour before bedtime. ‘No screens at all for one hour before bed - blue light exposure blocks production of the sleep hormone called melatonin. Patients often don’t nail this one so I keep prescribing it for them. Turn the TV and phone off,’ Dr Alexander said. If you enjoy a coffee or a soft drink, she advised avoiding all caffeine after 2 p.m. Dr Alexander encourages her patients to have a ‘ritual’ before bedtime every night. ‘Try to develop a regular one hour wind down ritual before bed. My ritual is a warm shower, read a book then bed,’ she said. ‘I tell my patients to essentially become a toddler - train the brain to know that when the ritual starts, bed and sleep time is coming.’