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An NHS doctor has revealed three different ways people can achieve the 'best sleep' of their lives.
@dr.karanr 3 weird sleep tricks #sleep #bed #lifehacks #schoolwithdrkaran
♬ original sound - Dr Karan Raj
Dr Karan Rajan took to TikTok (@dr.karanr) to share his expert advise with the unusual tricks that will enable people to get a good night's kip.
In the video, he explained: "Unusual tricks to help you have the best sleep of your life. Last one may seem a bit weird."
Giving his first bit of advice, he said: "Careful nap timings - don't nap after 4pm. Naps are great but they reduce your urge to sleep by reducing adenosine levels. This then makes you feel less sleepy."
He went on to add: "Wear a sleep mask. Darkness tells the brain to produce more melatonin to help you sleep. A sleep mask is a cheap way to eliminate as much light as possible."
Offering his final 'trick', Dr Rajan said: "Get some light. Natural light boosts serotonin which makes you alert. After several hours the serotonin gets converted into melatonin. The more natural light you soak in during the day, the more melatonin at night."
So... don't nap too late, get yourself a sleep mask and try and get out in the daytime.
If you need any other suggestions, research has found that if you go to sleep during 'golden hour', you could be saving yourself in the long run.
Golden hour is between 10pm and 11pm and, apparently, nodding off during this time can reduce your risk of cardiovascular disease and strokes.
According to Guy Meadows, clinical director of The Sleep School, our bodies are programmed to feel sleepy in the golden hour and to wake up about eight hours later. He goes on to say that we should sleep in sync with the natural circadian rhythms.
Writing for the Telegraph, Guy explained: "This is far from the first study to show how sensitive we are to sleep timing. Or how important it is to stick to the same sleep/wake cycle on a daily basis. That's because our internal body clock is synchronised by external factors, primarily by the rise and fall of the sun.
"When we wake up the light hits our eyes and it synchronises our body to the time zone we are in. I like to say that humans are solar powered because we are attuned to light and dark cycles and anything that disrupts that will throw our body clock out."
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