Dr Michael Mosley has answered some burning sleep questions including how to fix poor sleep routines and whether sleep hacks really have any tricks up their sleeves.
The health guru has just released his latest book, which details how to get a better sleep routine in four weeks.
Taking to social media, the doctor explained that one of the best and most effective ways to fix poor sleep patterns is through something called sleep restriction therapy, also sometimes known as bedtime restriction therapy.
He explained that this approach requires cutting back on the number of hours you spend in bed “until your sleep consolidates”. “I describe in the book how to do that safely and effectively,” he added.
When it came to sleep hacks that some people swear by, Dr Mosley shared there isn’t much evidence behind them. He said: “I suspect it’s more placebo than anything else. Most people have something they swear by, whether it is kiwi fruit or music or something like that. So if it’s working for you that’s great. Is there much objective evidence they work? No, there isn’t I’m afraid.”
If you struggle with waking up after falling asleep, the doctor recommended trying to fix your “circadian clock”. He said: “Waking up after you go to sleep may suggest you have some problems with your circadian clock. And one of the best solutions to that is to expose yourself to bright light first thing in the morning so get out there, go for a brisk walk. Or if you don’t have the time spend at least 10 minutes or so outside. If it’s dark, it’s gloomy then you might want to invest in what’s called a SAD lamp.”
The health guru revealed that he falls asleep “pretty fast”, but warned that it might not necessarily be a good thing. He added: “I expect it takes about a minute or two, and that’s because I’m a little bit sleep-deprived. My sleep has got an awful lot better in recent times. But the fact that I fall asleep so quickly when my head hits the pillow is not necessarily a good thing because it implies that I’m quite sleep-deprived.”