Just a few more minutes...

When the shrill beep of the alarm jolts you out of deep sleep, the snooze button is your friend. Even Bodyclock come with a snooze feature but Lumie sleep expert and chronobiologist at the world-leading Surrey Clinical Research Centre, Dr. Victoria Revell, says we should resist the temptation to slip back to sleep for a few more minutes. Here are her tips for better sleep that will help you say no to snoozing...

Maintain a regular sleep schedule Simply put, don’t wake up at 6am one day and 1pm the next. Dr. Revell says that “a large proportion of the population is chronically sleep-deprived and will not feel refreshed in the morning". Ensure that you get a sufficient duration of sleep EVERY night - rather than binge-sleeping at the weekends - and you'll be less likely to reach for the snooze button in the mornings.

Keep good sleep hygiene Exercise during the day and avoid caffeine and large meals close to bedtime. Ensure your bedroom is kept at an optimum temperature and your bed is clean and comfortable.

Avoid bright light in the evening Too many of us are looking at laptops, tablets and phones just before we sleep but Dr. Revell says that avoiding these light sources is necessary to prevent the alerting and phase delaying effects of light. In other words, exposure to light - especially the blue-y light that many devices emit - close to bedtime can disrupt our internal clock by making us feel more alert. The longer it takes us to fall asleep at night, the more likely we will be to crave that extra bit of sleep the following morning. For the same reason, Lumie always advise not to use bright lights (i.e. Arabica, Brightspark, Desklamp, Zest, Brazil) within three hours of going to bed.

DO get some bright light in the morning If the weather's fine, get out and make the most of the natural daylight. Even a seemingly cloudy day will provide loads more lux than indoor lighting. Alternatively, use a lightbox: bright light in the morning will not only make you feel properly alert and awake, it also helps to advance your body clock. This makes you feel sleepy and ready for bed earlier. If you go to bed when your body tells you it's ready, you'll have a night of top quality sleep and feel more rested in the morning.

Use a dawn simulator Dawn simulators can be a good way to wean yourself off a snooze button addiction. Dr. Revell explains: “At the end of a night’s sleep, we experience extended periods of REM sleep and the effects of sleep inertia are reduced when waking from REM rather than NREM sleep”. In other words, we feel brighter waking from REM sleep than from the depths of NREM sleep. Dawn simulators reduce sleep inertia - that feeling of still being half-asleep when you wake up - by starting the body's wake-up processes and naturally easing us into a more wakeful state just before the alarm.

So it sounds like there's no excuse for using the snooze button on your Bodyclock!

You can currently download a FREE 21-minute guided meditation session from our partners at Meditainment; it's just the right length for use with Bodyclock Elite and will help you to relax and drift off to sleep. 

If you would like press releases, access to scientific research, case studies or comments from academic experts, please contact our PR Manager on 01954 780 500 or email pr@lumie.com

February 05 2014

Filed under: