“When your sleep drive is revved-up, you feel sleepier and anxieties about sleep are less powerful,” says Dr Aric Prather, sleep scientist, director of the Behavioural Sleep Medicine Research Programme at the University of California, and author of The Seven-Day Sleep Prescription. It might sound counterintuitive, but staying up late will fire up your homeostatic sleep drive, which is one of the things which regulates your shut-eye.
Ideal pre-bedtime snacks include a brown bread turkey sandwich (since turkey contains tryptophan, which we use to make the sleep hormone melatonin), a low-sugar oat cookie and a glass of milk, or even a handful of nuts and a kiwi fruit, which has been shown to aid sleep.” “You might want to have a small snack before bed. “If you’re actually hungry when you go to bed, you won’t feel calm enough to sleep,” says Dr Lindsay Browning, a chartered sleep psychologist, neuroscientist and author of Navigating Sleeplessness. However, equally bad is going to sleep with your stomach rumbling. It is common knowledge that a large meal last thing at night can make it difficult to sleep. It also helps to realign the spine and relieve lower-back pressure.” Don’t go to bed hungry
“This is a natural human position to protect the heart and genitals and leaves your dominant side to protect you in case of danger. “The best postural sleeping position is in a foetal position on your non-dominant side – so on your left side if you’re right-handed, and vice versa,” says Nick Littlehales, sleep coach to a variety of elite athletes and sports teams.
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