I’m a doctor – use these three unusual tips for 'the best sleep of your life'

SLEEP is one of the most important things we can do for our health and can have a huge impact on our daily lives.

A lack of sleep results in low mood and concentration, but if you're struggling to drift off, one expert has revealed his unusual tips for the 'best sleep of your life'.

The NHS recommends that adults get between six to nine hours of sleep every night and Dr Karan Rajan revealed his top tips to do just that.

Posting to TikTok, the NHS doctor said: "Be careful with nap timings.

"Don't nap after 4pm. Naps are great but they reduce your urge to sleep by reducing adenosine levels, this then means you feel less sleepy."

His next tip is to wear a sleep mask.

He said: "Darkness tells the brain to produce more melatonin to help you sleep.

"A sleep mask is a cheap way to eliminate as much light as possible."

While Dr Karan said it's best to sleep in the dark, he also explained that you should make sure you have plenty of light in your life.

"Natural light boosts serotonin to make you alert. After several hours the serotonin gets converted to melatonin.

"The more natural light you get in the day, the more melatonin you will get at night", he said.

He added in the comments section that it's not recommended to sleep with the light on, although if you had always done this, he says the body would 'adapt'.

The NHS doctor also previously revealed how the 10,3,2,1 method could help you get a 'perfect night's sleep'.

He explained: "Here's how to sleep better with the 10-3-2-1 trick. Ten hours before bed, no more caffeine.

"This is how long it takes your body to clear it from the blood stream and eliminate the effects."


Caffeine is a stimulant, which is why a lot of us drink it in the morning to help us feel a little more alive.

Drinks that contain high amounts of caffeine include coffee, tea, energy drinks and other soft drinks such as cola.

If your normal bed time is 10pm, Dr Rajan's method means you can't have any more caffeine after 12 in the afternoon.

His next tip, is that three hours before bed, you avoid big meals.

He explained: "This helps avoid heartburn and interrupted sleep. Also avoid alcohol as this impairs your REM sleep."

When we sleep, we move between the different stages of both non REM and REM sleep.

He also said you should stop working two hours before bed so you are in a relaxed state of mind and that one hour before bed, you should cut out screens.

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