NHS doc reveals how your WINDOW might be key to sleeping better
AN NHS doctor has revealed how your window could be the key to you getting a decent night's sleep.
Dr Karan Raj said there is a reason why you're waking up feeling groggy and tired – even if you've had a good amount of shut eye.
Dr Karan is a general surgeon in the NHS and an honorary clinical lecturer at the University of Sunderland who posts educational TikTok videos to his 3.4 million fans.
In one of his most recent updates, he explains why you should try and leave your window open at night if you want to get a restful sleep.
He asked his users if they had ever woken up after a full night's sleep still feeling groggy and tired.
Dr Karan explained that this could be "because of poor ventilation in your bedroom.
He continued: "In closed rooms with minimal ventilation the Co2 levels will naturally rise and build up.
"Eventually the carbon dioxide levels could affect your REM cycles, the deep sleep stages that restore our energy levels.
"Higher Co2 levels increase night time awakenings, sleep quality and depth.
"Keeping your window open keeps both you and your bedroom cool. One of the triggers we need for a deep sleep is a drop in our core body temperature."
The NHS states that most adults need between six and nine hours of sleep every night.
This can however be different for everyone and your routine, as well as what activities you do during the day can all have an impact when it comes to how much sleep you get.
Last week experts revealed that a lack of sleep can increase your risk of dementia by a third.
Experts warn the findings link a lack of night-time rest with poor brain health.
The study, published in Nature Communications, reveals those sleeping poorly throughout their 50s to 70s were 30 per cent more likely to suffer dementia.
Tired of feeling tired? Here’s four big mistakes you’re making when it comes to sleep
Nutritionist Emily Rollason reveals her top tips for a better quality kip.
Cut caffeine habits: Emily said: “Many of us know that caffeine has a stimulatory effect and it can keep us feeling energised, but what you might not be aware of is how long it takes the body to process caffeine – it may surprise you!
"Caffeine has a half-life of four to six hours in the body, meaning it can take up to six hours for your body to process just half of the caffeine you’ve consumed. That cup of coffee you had in the afternoon for a quick pick-me-up, could still be affecting your sleep at night!"
Focus on the positives: Before going to sleep try clearing your mind by writing your thoughts down in a journal.
Jayne, founder of Psychic Sisters said: "This helps relieve your mind of things that may be worrying you, helping to give you a restful sleep.
“Instead, try to draft some positive and calming affirmations and repeat these a few times each night. Phrases such as “I’m relaxed and calm” “I feel happy and complete” “I am de-stressed and relaxed” or “My mind is calm and de-cluttered.
Tweak your environment: While working from home has made it hard to keep our bedrooms just for sleep, experts say you can still make it into a comfortable environment.
Emily said you can use candle or try a new facial routine to help
Regulate your cycle: Emily said that good nutrition is essential when it comes to your sleep cycle.
She added: “Tryptophan is an essential amino acid, a building block of protein that cannot be produced by the human body and therefore we need to obtain this through our diet.
“Tryptophan is used in the body as part of the process of creating neurotransmitters that regulate our sleep pattern. Tryptophan is commonly found in foods such as milk, oats and eggs.
But for 60-year-olds getting less than six hours of nightly shuteye, their risk of later developing the brain-wasting disease was raised by 37 per cent compared to those snoozing for seven hours.
A separate study also found that a lack of sleep can double the risk of sex-related issues in women.
The study, published in Menopause: The Journal of The North American Menopause Society,found that those who had less sleep had higher levels of distress when it came to their sex lives and that those who had a better quality of sleep experienced a better sex life.
It found that women who slept for less than five hours every night were less likely to enjoy their time under the sheets, in comparison to those who had five hours or more.
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