An expert reveals how to boost your sleep hormone and enjoy better quality shut-eye
Stick to a schedule
Consistency is the golden rule when it comes to getting quality shut-eye. Train your body to expect sleep by going to bed and waking up at the same time every day. This helps regulate your internal body clock, making it easier to fall asleep and wake up feeling refreshed.
Create a blissful bedroom
Transform your bedroom into a sleep haven by banishing any unwanted light. Opt for blackout curtains or invest in some temporary blinds to keep your space as dark as possible. For an added touch of luxury, slip on a silky eye mask to block out any pesky rays.
Ditch the screens
We know it’s tempting to scroll through your phone or binge-watch your favourite show before bed, but that blue light can wreak havoc on your sleep cycle — especially if you’re using those devices in bed. Give your eyes a break and turn off all screens at least an hour before hitting the hay.
Snack smarter
Did you know certain foods can naturally boost your melatonin levels? Stock up on cherries, grapes, tomatoes and walnuts to give your body the melatonin it needs for a restful night's sleep.
Practice relaxation techniques
Incorporate calming activities like reading, indulging in a warm bath or practising yoga. Not only will these activities help you unwind, but they'll also stimulate melatonin production, making it easier to drift off into dreamland.
• From Lisa Artis, Deputy CEO of Simba’s charity partner, The Sleep Charity.