GUZZLING down cups of tea, not getting enough time outside and dodging a regular bedtime can all affect our ability to get a good night’s rest, an expert has revealed.
While spring is in full bloom and brighter days are on the horizon, many people struggle to adjust their sleep routines and stay consistent year-round.
Catching a good night’s sleep can set you up for the day and improve your mood and physical and mental health.
However, due to worries over work, housing, and other more trivial matters, many of us find it difficult to drift off – making us more sleepy and drained throughout the day.
As many people struggle to maintain their sleeping habits during Ireland’s long winter nights and short summer nights, Sleep Fixer Kerry Davies has teamed up with Travelodge to provide some top tips – plus a shocking fact that will make everyone rethink their night routine.
Sleep practitioner Kerry stated the importance of sticking to a regular bedtime and wake-up time during the both seasons.
She said: “Sticking to a regular bedtime and wake-up time is key.
“In winter, a sunrise clock can be a game-changer – it gradually brightens to mimic natural daylight, helping you wake up feeling more refreshed. Pair that with a morning walk or some time near a window to reset your body clock.
“In summer, getting outside into natural daylight as soon as possible after waking can reinforce your body’s natural rhythm and keep your sleep schedule stable.”
And Kerry had a warning on a favourite drink of choice for many of us, which can have a detrimental impact on our sleep pattern.
She said: “It’s sneaky! Even if you’re not guzzling tea late at night, the caffeine from those afternoon cuppas can linger in your system.
“Switching to decaf after lunch can make a big difference.”
And Kerry has a tip for anyone who struggles to switch their mind off to sleep.
She said: “I’m also a big believer in doing a brain dump earlier in the evening – jotting down any racing thoughts well before bedtime so they don’t pop up just as you’re trying to relax.”
But if those thoughts persist or you wake up during the night and find it hard to get back to the land of nod, Kerry recommends: “Try counting back from 1000 in sevens – it’s just tricky enough to distract your mind without overstimulating it.
“If you wake in the night, don’t panic – trust that rest is still valuable, even if you’re not asleep.”
And this World Sleep Day, Kerry said that while recent research from Travelodge has shown that over one third of us suffer from poor sleep, a change of location could be just the ticket.
She said: “A hotel break can provide a brilliant solution – many people book separate hotel rooms from their partner to get a good night’s sleep and enjoy some well-deserved quiet time!
“So, whatever your reason for staying at Travelodge, if your sleep struggles follow you away from home, take advantage of the little luxuries that help you recharge – like blackout curtains and supportive mattresses. Use that night away to truly switch off.
“Sleep pressure builds throughout the day, so if your wake-up time is inconsistent, it can throw off your natural rhythm and make it harder to fall asleep at night.
“Think about how long your body needs to be awake to build enough sleep pressure to sleep well – for most people, that’s 16-18 hours.”
