‘I’m a doctor – I follow four steps every night to get best sleep ever’

The four-step sleep pattern from TV doctor Amir Khan might be the answer to a better night’s sleep if you’re having trouble drifting off or finding yourself waking up all night.

There’s nothing worse than lying awake in bed, staring at the ceiling knowing full well you need to be awake to face the day in a matter of hours. Stress, poor diet and and underlying health issues can all disrupt sleep, but sometimes it’s impossible to know where to start when trying to get your routine on track. We all need enough rest to function properly and live happy and fulfilled lives, but if you’re stuck in a cycle of poor sleep, this expert advice might provide you with some much-needed solutions.

TV doctor Amir Khan has revealed his top tips for drifting off into the land of nod, and they are really easy to add to your routine. The ITV star reminded viewers that good sleep is vital for both mental and physical health, so it’s important to tackle any problems head on. He says that following his four-step regime will improve your chances of getting a much better night’s sleep. If you’re stuck and fed up with suffering broken or little rest, why not give them a go?

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Keep a consistent schedule of sleep, advised Dr. Khan. Try to get to bed at the same time each day, even on weekends. As a result, you should aim for seven to eight hours of sleep per night. This helps your body’s internal clock.

Create a tranquil bedtime routine. You can unwind and fall asleep with this. Take a warm bath or shower 30 to 60 minutes before going to bed, engage in gentle stretching or meditation, or read a book. Now, keep in mind that you should avoid having emotional or stressful conversations or talking about your job. One of the most frequent causes of nighttime sleep is stress. If you need assistance, ask for it.

The sleep guru also warned viewers that it’s incredibly important to switch off your electric devices before heading off to sleep, ideally 30 to 60 minutes before bed, GloucestershireLive reports. The blue light our phones and tablets emit can wreak havoc on your melatonin levels – a chemical that regulates your sleep-wake cycles.

Even though it can be challenging to get into the swing of exercise when you’re sleep-deprived, it can really help you get to sleep. The ideal goal is to get at least 30 minutes of daily physical activity. Having said that, working out too close to bedtime is a good idea because it will keep you awake.

Dr. Khan also advises limiting your intake to the mornings and advises limiting how much caffeine you consume. Your brain can also switch off by creating a cozy, comfortable area in your bedroom. It might take a few weeks for you to fully reap the rewards of this new routine. But you’ll see results if you stick to it all the time.

Dr. Amir Khan’s top four sleep-promoting tips for a better night’s sleep

• Maintain a consistent schedule.
• Create a peaceful atmosphere.
• Turn off your mobile devices.
• Avoid unpleasant conversations.

Source: Mirror