Can't sleep? Three top tips to beat insomnia

Being under stress can really affect the quality of our sleep.

According to new research published in the Journal of Public Health, a lack of adequate sleep is the number one factor associated with poor work performance.

A bad night’s sleep can really affect how we feel and perform the next day. I know that if I don’t sleep well, I feel tired, foggy-headed and irritable, and I crave carbs.

Even more seriously, long-term sleep deprivation can have a detrimental effect on our health, suppressing the immune system and increasing the risk of coronary heart disease, stroke, diabetes, obesity and Alzheimer's disease.

We’ve all had those nights when we just can’t sleep. So here are three top tips to help you switch off and zonk out!

1.????? Body scan

?Scan through your whole body, identifying areas of tension. Even when we think we're relaxed in bed, it is surprising how much tension we can still be holding. Particularly check your shoulders, neck and jaw. There have been times when I have realised I am so tense, my head is hovering half an inch above my pillow!

So check, and consciously relax anywhere you are holding tension.

?2.????? Count backwards

Counting backwards slows your brain waves, deepens relaxation and takes us into sleep. It also acts as a distraction from all the thoughts you have rushing around your head and so quietens your mind. Try counting down in 7s. Or recite the alphabet backwards, identifying a name, a city, a type of food or whatever you prefer, starting with each letter.

?3.????? Get really cold

This is a great bio-hack. When we warm up from being cold, the body relaxes and we feel very sleepy. So if you really can’t sleep, get out of bed and stand somewhere cold for about five minutes. Stand outside if you can, or by a open window. Make sure you really cool down, to the point where you are almost shivering. Then get back into you nice warm cosy bed and drift comfortably off to sleep.

Sleep well everyone!

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