At Home With Lorraine Kelly 2017 - 132
parents "growing down" which creates
Going to bed and waking up at a
more stress,' she says. 'Add that our
regular time can also help to avoid
bodies are getting older and hormones
are changing, and we need every trick
in the book to help us sleep.
KEEP BEDROOMS COOL
'My advice is to eat breakfast
Rachel McGuinness, a sleep coach for
within 30 minutes of rising as
busy people that she runs from her
this stabilises blood sugar levels
Wake Up With Zest business, says
and takes the body out of
sleep can be a particular
crisis mode so it can
challenge for women
going through the
later. You should also
menopause. She says:
avoid caffeine a er
'When menopause hit
3pm and drink two
me like a freight train,
FOUND WARM FEET
litres of water (at
and I was thrust into
AND HANDS OFTEN
least) every day.
the world of insomnia
LED TO GOOD SLEEP.
'I'd also advise
THEIR ADVICE? WEAR
night sweats, I knew
SOCKS IN BED.
technology 30 minutes
I had to get my sleep
before bed - and don't
under control as I was aware
look at a digital alarm clock
of all the health risks of longthroughout the night as this is
term sleep deprivation.
more likely to switch your mind on,
'To ensure you get a great night's
rather than relax it.'
sleep, keep your bedroom cool. Either
have a window open or get a good fan
to keep the air circulating.
'Invest in a duvet that will help
TURN OFF SCREENS
you co e with fluctuations in body
Dr Neil Stanley, sleep expert and
temperature, wool rather than
former chairman of the British Sleep
feather duvets are good for this. If you
Society, says: 'People now commonly
share your bed, then it might even be
turn to their electrical devices as a
an idea to have separate duvets.'
means of distraction when they are
She continues: 'If you're having
strugg ing to dro off to s ee .
di cu ty getting off to s ee or i
However, this is likely to be making
you wake up in the night, then you
the situation worse rather than better.
can try taking nice slow breaths
'There are three vital steps to help
- breathing in for the count of one
ensure you have a restful night's sleep
and out for the count of two; count up
- an environment conducive to sleep,
to 10 this way, then start again.
a relaxed body and a quiet mind.
o ks a
132 | AUGUST 2017
'I would say
phone and iPad
in another room
and use an old
clock. Bathing in
is good and a
not too hot or
too cold. Don't
on the TV that's
TV's Dr Hilary
Jones says you
should eat a
to get to sleep
but I'm not
WORDS: SUZANNE BAUM, IMAGES: GETTY IMAGES, SHUTTERSTOCK, SOURCE: *SLEEPCOUNCIL.ORG.UK
A SCREEN WILL