A poor night’s sleep can often leave us feeling slow, sluggish and groggy as we go about our day.
The NHS says health adults need between seven and nine hours of sleep each night. And a good sleep helps the body’s recovery and improves the memory.
Now, NHS GP Dr Mo Khaki is offering up some straightforward advice to boost your sleep quality and leave you feeling more alert during the day. These include his “secret weapon” – the “coffee nap”.
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Regulate your circadian rhythm
To give your body clock a helping hand, Dr Khaki advises soaking up some morning sunshine, which can help regulate your circadian rhythm. The University of Chicago has found that a disrupted circadian rhythm could increase the risk of cardiovascular diseases.
In an article for Good Housekeeping magazine, Dr Khaki recommends not just seeking out sunlight but also coupling it with physical activity, like a brisk 15-minute walk in the morning. This combination, he says, can assist in regulating your sleep-wake cycle and elevate your energy levels throughout the day.
Take a ‘coffee nap’
The idea of a coffee nap might seem counterintuitive at first. But Dr Khaki champions this method as the “secret weapon you didn’t know you needed”, reports Surrey Live. He suggests having a coffee followed by a quick 15 to 20-minute nap.
Dr Khaki writes: “Since caffeine takes 20 minutes to kick in, you wake up just as it starts working – feeling extra refreshed instead of groggy. Research suggests that a coffee nap can boost alertness more than either caffeine or napping alone.”
A 2020 study highlights that a ‘caffeine nap’ could be especially beneficial for nightshift workers. “Compared to placebo, the caffeine-nap resulted in improved vigilant attention and subjective fatigue in the 45 min post-nap opportunity. The caffeine-nap may be useful in reducing sleep inertia in shift workers who nap on nightshift.”
The cognitive shuffle to help you drift off
If troublesome thoughts are keeping you awake, Dr Khaki recommends a mental strategy known as the “cognitive shuffle” to break the cycle of anxiety. He suggests choosing a neutral word and then conjuring up as many words as possible that start with the same letter, moving on to the next letter when options run out, until you fall asleep.
Add exercise into your nighttime routine
In order to enhance your sleep quality, Dr Khaki advises integrating some physical activity into your evening routine. Just two or three minutes of movement every half hour before bedtime, through activities like stretches or yoga, can make a significant difference.
Keep a consistent routine
Dr Khaki emphasises the importance of consistency for achieving better sleep. Incorporating morning sunlight exposure, mindful napping and a relaxing evening ritual are all beneficial, but their effectiveness hinges on their regular practice.
However, if your issues continue, Dr Khaki suggests it might be beneficial to consult with your GP and consider options such as cognitive behavioural therapy.