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Expert tips for a better night's sleep

03 Mar 2024

Recharge Your Sleep: Your Spring Sleep Wellness Routine

Are you ready to awaken your sleep potential this spring? As the days get longer and the weather turns warmer, it's the perfect time to rejuvenate your sleep habits. We've teamed up with sleep and wellbeing expert Natalie Pennicotte-Collier, to bring you an exclusive sleep guide packed with top tips to help you achieve your best sleep yet. 

Meet Natalie Pennicotte-Collier

Natalie Pennicotte-Collier is a clinical sleep therapist and expert author of Penguin Sleep book ‘Sleep Reset: The New Tools of Rest & Recovery’. She is Hypnos' resident sleep and wellbeing expert and combines her expertise with a genuine passion for sleep wellness, believing that quality sleep is the foundation of a healthy and happy life. With her expertise in science-based daytime habits, Natalie is here to guide you on your journey to better sleep. 

Natalie Pennicotte-Collier is a clinical sleep therapist sharing her tips with Arighi Bianchi

 Understanding the Importance of Sleep

It's no secret that the quality of your sleep affects almost every aspect of your waking life. From your mood to your energy levels, sleep plays a crucial role in your overall sense of well-being. This spring, take the opportunity to conduct a sleep sanctuary audit and discover how your daily habits can support better sleep. 

At the heart of good sleep is your body's circadian rhythm, often referred to as your body clock. This internal 24-hour biological clock regulates your sleep-wake cycle, dictating when you feel alert and when you feel sleepy. By maintaining regular wake-up times and bedtime routines, you can support this natural rhythm and improve your sleep quality. 

Natalie’s Three Simple Habits to Enhance Your Sleep

Freshen up your sleep sanctuary with Natalie’s science-based sleep tips that really work:

  1. Early Morning Daylight: Spending time outdoors in the morning sunlight can help regulate your body clock and improve sleep quality. Aim to soak up some daylight within the first hour of waking to signal to your body that it's time to be alert.
  2. Move to Feel Tired: Regular exercise not only boosts your mood and reduces stress but also promotes better sleep. Incorporate physical activity into your daily routine to increase sleep pressure and prepare your body for restful sleep at night.
  3. Spend Time Outside: Afternoon sunlight acts as a secondary cue for your body's circadian rhythm, helping to maintain a consistent internal clock, which is particularly beneficial if you miss early morning exposure to sunlight.
  4. Unwind with Relaxation: Create a calming bedtime routine to signal to your body that it's time to wind down. Avoid screens and stimulating activities an hour before bed, and instead, indulge in relaxation techniques such as meditation or gentle stretching.


Creating Your Sleep Sanctuary

Your bedroom should be a haven of tranquillity, conducive to restful sleep. Invest in a comfortable mattress and bedding that provide support and comfort from head to toe. If you're experiencing discomfort or waking up feeling stiff, it may be time to upgrade your sleep environment. 

Ensuring a dark environment in your sleep room is crucial, as bright light at night can significantly hinder melatonin production. Even dim light exposure during sleep can disrupt sleep quality and interfere with essential overnight bodily functions, emphasizing the importance of creating a relaxing atmosphere with low light levels for optimal sleep quality. 

As you embark on your spring sleep wellness journey, remember that small changes can make a big difference. By prioritising your sleep and implementing these science-based tips, you can recharge your sleep and wake up feeling refreshed and revitalised each morning.

Here's to a restful and rejuvenating season ahead! 

Natalie is giving you the chance to win one of three 121 sleep wellness sessions – click here to enter.

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