Suffering from a lack of sleep? We all know how frustrating it is when you can’t get off to sleep or you keeping waking up in the middle of the night.

Many studies have shown just how important a good night’s sleep is for both your physical and mental health. There has also been a marked rise in anxiety bought about by Covid-19 and the prospect of having to return to offices with lots of other people.

Waking up in the middle of the night is especially problematic. Scientist have known for many years that part of your lower brain looks out for danger and things that can hurt you. It seems to go into overdrive at this point and causes your mind to dwell on negative things going on in your life. This becomes a viscious circle as you then latch onto this cause more worry making it difficult to get back to sleep.

Getting off to sleep well can really improve the quality of your sleep. There are a number of thnngs that can stop you drifing off at night. However, there is a new villan on the scene.

This innocious object can really disrupt your sleep patterns without it being obvious why.

The humble mobile phone has been shown as a major hazard to drifting off.

There are 3 issues that crop up:

• Overstimulation. Experts recommend not to check your email or browse the web in the evenings as this moves your brain back into the Beta state which is associated with alertness, stress and worry. Our body clocks naturally slow down in the evenings moving us more into a relaxed set of alpha brainwaves. It is very easy to slip into a deep sleep from this state. It has been suggested that you should not look at your phone for at least a couple of hours before bed,
• Blue light. Early LED’s could only produce red, yellow and green light. Blue was simply not easy to create. However, in recent years advances in LED technology have led to a much fuller spectrum of light including blue LEDs. Our modern phone screens produce more blue light and this is very close to daylight. Peering at our screens simulates daylight which is not conducive to getting to sleep. There have also been a lot of suggestions that blue light can damage our eyesight with too much exposure. Many modern monitors come with a setting to reduce blue light in the evenings to reduce the strain on your eyes and help your wind down. iPhones and Android devices have settings that automatically reduce blue light in the evening going a yellower appearance. This setting should really be turned on!
• Electromagnetic smog. The last category is not well known. Researchers discovered that the Wifi and microwave signals from your phone are picked up by your pineal gland. This gland which is in the middle of your head is strongly linked to our eyes and the areas of our brain that process images. It is stimulated by daylight. As it becomes dark, our bodies release melatonin, a hormone that makes us sleepy. Having a mobile or cordless phone close to your head when you are sleeping has a similar effect to being in sunlight. It suppresses melatonin and makes it difficult to sleep even in the dark. Your phones should be kept at least 6 feet away from your head. Mobile phones are controversial and more and more evidence is stacking about the negative effects they can have on our health. It is always best to limit your exposure. France has gone as far as banning children under 16 from being allowed mobiles following a study showing the microwaves from these were potentially damaging their brains as they have thinner skulls than adults!

There are also a number of other common sense things that can help sleep better:

• Avoid caffeine. Try and limit your last cup to late afternoon. Caffeine is a stimulant and drinking this late at night is a sure-fire way to lose sleep.
• Try a milky, warm drink. A hot cup of milk can help to make you drowsy. It is almost an old wives tale, but it works.
• Read a book. Most of us will quickly get sleepy reading a book, even a good one. Try going to bed a few minutes earlier with a good book!

I really help these tips help you to get a better night’s sleep!

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