AssetID: 54681086
Headline: UNCAPTIONED: Five tips to help you sleep that you may not have considered
Caption: Five tips to help you sleep that you may not have considered. Heather Darwall-Smith, psychotherapist and author of How to be Awake (So You Can Sleep Through the Night), has identified five habits that can help you improve your sleep. Protect the first and last 20 minutes of your day Try to take it slow before you go to bed and after you wake up. ”These are windows when your brain is most sensitive - so try to avoid checking the news or social media the moment you wake or just before sleep. Create a 'buffer zone' for quieter thoughts to emerge.” Treat bedtime like a wind-down, not a shutdown Shift slowly. Dim the lights, read something gentle, light a candle, stretch.” "It doesn't need to be elaborate - just consistent. Predictability helps the nervous system feel safe.” Don't panic if you wake up in the night It's normal to wake up in the middle of the night, but make sure you don't look at screens during this time. ”Historically, waking for a while during the night was completely normal. If it happens, avoid grabbing your phone. Instead, breathe slowly or jot down a thought. Often, sleep returns when you stop fighting it.” Let go of 'perfect sleep' It's important to remember that every night is different, which means you won't always get the same amount of sleep.”There's no gold standard. Some nights, you'll sleep deeply, others lightly. Some nights, you'll wake up; others, you'll dream in colour. Rest isn't a test - it's a rhythm.” Don't lie there worrying - get up and do something else If you're tossing and turning for more than 20 minutes, it's okay to get out of bed. ”Do something low-stimulation in low light - a puzzle, some breathwork, journalling - until you feel drowsy again. Then, return for the second sleep of the night.” Instructions: THIS VIDEO MUST NOT BE EDITED FOR LENGTH TO COMBINE WITH OTHER CONTENT
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