3 things this TV Doctor wants you to know about energy MAIN

3 sleep tips this TV doctor wants you to try tonight

Sleep tips are something we all need for true wellbeing. In this video, TV Doctor Rangan Chatterjee gives you three for a better night’s rest

‘Good quality sleep is arguably the most important thing for good health, yet these days many of us are simply not getting enough,’ says Dr Rangan Chatterjee, who appeared in BBC One series Doctor In The House and has released a new book, The Stress Solution: The 4 Steps to Reset Your Body, Mind, Relationships and Purpose.

We’ve all had trouble sleeping at one time or another, whether it’s chronic insomnia or just a bad night. Everyone can benefit from learning a little more about how we can change our daily habits to get more shut-eye at night. Not to mention how nice it would be to wake up rested and ready for the day.

Luckily Doctor Rangan Chatterjee has three tips for getting better sleep.

Sleep tip #1: Enjoy your caffeine before noon

‘Caffeine is a big sleep disrupter and I see this every single day in my practice,’ says Dr Chatterjee. ‘If you have a large cup of coffee at midday, at midnight a quarter of that will still be in your bloodstream.’

A study from the American Academy of Sleep Medicine shows that caffeine intake even six hours before bed can be detrimental and disruptive to your sleeping patterns.

Four hundred milligrams of coffee (or 2-3 cups) six hours, three hours, and just before bed all significantly disrupt your rest. Sleep time was reduced for these participants in the study dramatically – more than one hour of sleep was lost.

‘If you have a large cup of coffee at midday, at midnight a quarter of that will still be in your bloodstream’

While most people would know they shouldn’t drink coffee right before bed, there tends to be less awareness of the negative effects of drinking coffee in the afternoon.

Don’t worry, no one’s asking you to give up your caffeine. Dr Chatterjee says to keep enjoying your tea and coffee. Just make sure you’re doing in the morning so it’s out of your system by the time you’re ready to go to sleep.

Sleep tip #2: Get outside every morning

The sun may not peak out of the clouds every morning, but it’s still important to spend some time outdoors, especially when you first wake up.

‘Exposing yourself to natural daylight in the morning helps set your body’s circadian rhythm,’ Dr Chatterjee says. “Which in turn is going to help you sleep better at night.’

Your circadian rhythm is your body’s internal clock. Your internal clock isn’t run by alarms or work day schedules, but by cues from the outside world like the sun.

‘Exposing yourself natural daylight the morning helps set your body’s circadian rhythm’

A sleep medicine study shows that light plays a primary role in your circadian physiology. Sleep problems arise when your circadian clock and your desired sleep schedule don’t match up. Inappropriate light exposure makes the problems worsen.

However, if you control your light exposure, you can use it to work alongside with your circadian clock. Your exposure to light in a natural environment, especially right away in the morning when you’re about to start your day, will help you out at the end of the day.

Sleep tip #3: Turn off all your modern tech

As addictive as social media is, it might be a good idea to limit your addiction to daylight hours.

Dr Chatterjee says turning off your tablets, smartphones and laptops an hour or ninety minutes before bed can help you fall asleep much more easily.

Natural light helps your circadian rhythm, but electronic light hinders it, according to research from Brigham and Women’s Hospital and Harvard Medical University.

Natural light helps your circadian rhythm, but electronic light hinders it

Their study monitored twelve adult volunteers, half of which read a paper book and half from an e-reader before bed. Those who used electronics took longer to fall asleep, had less Rapid Eye Movement (REM) and were more tired and less alert the next morning.

Electronic light disrupts your circadian rhythm along with suppressing melatonin, the hormone that promotes sleep.

It’s something we’re all guilty of at one time or another, but sleeping with your phone under your pillow isn’t doing you any favours in getting a good night’s rest.

The stress solution Dr Rangan Chatterjee book coverDoctor Rangan Chatterjee‘s new book The Stress Solution: The 4 Steps to Reset Your Body, Mind, Relationships and Purpose is out now.

Follow Dr Rangan Chatterjee on Instagram, Twitter and Facebook.

More from Dr Chatterjee:

3 exercise tips this TV doctor wants you to know

3 things this TV doctor wants you to know about mood

3 things this TV doctor wants you to know about healthy weight loss

More Healthista Content:

Got insomnia? This hand reflexology massage could help

Is your Instagram making you ill?

What to eat if you run

5 effects of stress that seriously impact your health

< Back

Also in this week’s magazine

Adaptogens for stress and anxiety FEATURED (1)
Expert Chat

3 best adaptogens for stress and anxiety

Adaptogens will be the super herbs on all our lips in 2020. This week, we bring you a 5-day video series abouttheir benefits from former model-turned-naturopath Katrine Van Wyk, author of new book Super Powders. Today,  adaptogens for stress and anxiety

tantric sex 7 ways to use tantric sex to improve your love life - featured

7 tantric sex tips to improve your love life

Tantric sex is often shrouded in mystery but it’s a great way of connecting with your partner, says Jan Day, the UK’s leading tantric sex expert. Here's how


Love Island final – the therapist’s guide to who will last, who won’t and who’s ‘desperate for love’

We spoke exclusively to Lucy Beresford, therapist for ITV's This Morning - she answers all the questions you're dying to ask

9 ways this wellness retreat will help you beat your burnout FEATURED
Mood and Mind

Exhausted? 9 ways to beat burnout I learned from this Ibiza wellness retreat

Olivia Hartland-Robbins went to Chaya Yoga Retreats in Ibiza and learnt how to incorporate 'retreat life' into everyday routine 

21 solo travel secrets - woman with camera - featured

21 solo travel secrets from globetrotting women

This is how to keep safe on your solo adventures, from the women who know

time management happiness - smiley coffee - featured

11 time management tips that will make you happier by tonight

Time management is less about to do lists and work productivity and more about how you use your free time

Latest Video Series


Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.