It turns out that everything we know about how to get a good night\'s sleep can be wrong.
Nick litterhails, the UK\'s top sleep expert, has been working on improving sleep for the past 30 years, and taught how to make the most of sports stars from David Beckham and Cristiano Ronaldo to Victoria Pendleton and Laura trout.
Incredibly, he found that most of the talk about sleep was nonsense.
He wrote in an email that the secret to waking up feeling rested was not to buy the most expensive mattress, nor to try to sleep eight hours a night.
It looks like it\'s time to throw away the rules book about everything you think you know about sleep and start over.
Nick\'s most important tip: The first thing you need to be aware of about the bedding industry, Nick says, is that there is very little regulation --
This means that anyone can label the \"orthopaedic doctor\" on the bed, but it doesn\'t necessarily mean that they have passed a rigorous test to place the mattress.
Manufacturers can make the springs smaller so they can put 2,000 springs into the mattress to beat the competitor\'s 1,500 spring mattress, but that doesn\'t make it better.
These are just some despicable tricks and shortcuts that manufacturers may take.
So what is the solution?
Don\'t buy a mattress because of the label on the mattress.
Price tag included.
Manufacturers claim their mattresses will last for ten years, so people say they can buy 1,500 or more for only 150 a year.
But ten years later, not only is it a mattress full of stains, hair and dead skin cells, but it will degrade no matter how resilient and sturdy it was initially.
Nick says buying a cheaper mattress for 200 or 300 is a better option, which is right for you and replacing it more often.
It seems like a bit of a weird suggestion at first, but it will help you to check if you are sleeping in the right place.
Nick advises people to sleep sideways because it\'s the best for posture adjustments.
Sleep on one side where you use less, so people in the right hand sleep on their left side and vice versa, keep your brain happy because your dominant side is ready to protect you.
When finding the best position, stand in a good, upright position, gently fold the arm, and then bend the knee to a comfortable and balanced position.
This is your fetal position.
Then rotate the body to the side for a quarter and you will be in the best fetal position ready to try to lie down.
Lying in this position on the mattress, check the position of your head relative to the surface of the mattress by taking a selfie or having someone else take a photo to check if it is correct.
If it fits you, a straight line should be formed for your spine, neck and head.
If your hips fall off the mattress, it\'s too soft, and if your head has to drop towards the surface, the mattress is too hard.
Your pillow is almost unnecessary when you have the perfect mattress.
But this is a very difficult habit to develop.
Nick said the pillow was used to fill the gap between the head and the surface of the mattress because it was too strong.
When the mattress is too soft, it pushes the head further, causing a pose problem.
If you sleep on two or more pillows, your mattress is either too strong or you are preparing for back problems.
But if you can\'t hide the pillow, Nick suggests sleeping with a thin pillow.
The better news is that instead of buying an expensive orthopedic neck brace or pillow, it\'s better to buy a cheaper polyester pillow that fits and replaces it around the year.
Bedding needs to be breathable so you can stay cool under the quilt cover or keep it clean and fresh to prevent allergens from interfering with your sleep.
But, Nick says, the temptation to clean, fresh sheets is unscientific and psychological.
He said that when he worked with the British cycling team, he insisted on fresh sheets every night.
It was for this reason that he recommended man-made materials.
Nanotechnology can bring the size of the fibers to a fraction of any natural product, so breathability and drying speed are invincible, so you are more likely to wash and dry the sheets frequently.
If you don\'t feel comfortable with this or you can\'t do it without your Egyptian cotton at all, go find the thread head of about 300.
In clinical cases, it takes only 90 minutes for a person to go through the stage that constitutes a sleep cycle.
Light sleep and deep sleep included.
The amount of light and deep sleep we get varies depending on the cycle, but ideally we will spend one night in bed and smoothly transition from one night to another.
This is critical to getting the right quality of sleep while feeling like continuous sleep.
You should start by targeting five cycles a night. that\'s seven-and-a-half-hours.
Make sure when you need to wake up at 90-
Determine when you should sleep in the minute cycle.
For example, if you choose 7.
You wake up at 30 in the morning
It\'s time. you should be going to bed at midnight.
This means getting comfortable in bed 15 minutes ago, or no matter how long it usually takes you to fall asleep.
If five cycles seem too long after a week, move down to four cycles.
If not enough, adjust it to 6.
You will know if your amount of sleep is appropriate because you will feel more rested.
So instead of getting stuck in the idea of sleeping eight hours a night, start a weekly cycle of thinking to relieve stress.
For ordinary people, it is ideal to sleep 35 times a week.
Just don\'t spend three nights in a row less than your ideal number of cycles.
Common diseases, such as lack of sleep and snoring, can significantly disrupt sleep, both of which stem from the mouth rather than the breathing of the nose.
Use the nose strip, just like breathing the right nose strip, to expand the nasal passage and encourage you to breathe through your nose.
Nick said he even knew a breathing expert who shut his mouth with hypoallergenic tape and encouraged him to breathe with his nose while he was sleeping.
Nick says it\'s very safe and can improve your sleep.
Don\'t forget 90-
Minutes window on both sides of the time you actually fall asleep.
Before and after you
Sleep habits directly affect your sleep quality and your day.
For example, Nick said that if he plans to sleep at eleven o\'clock P. M. , he will start preparing at 9. 30pm.
\"I can have some snacks if I\'m still hungry.
I drink my last drink at night so I don\'t wake up thirsty.
\"I go to the toilet so I don\'t wake up in the middle of the night and need a bathroom,\" he said . \".
He also turned off the technology, darken the lights, tidied it up, wrote down the thoughts of the day and basically tied up any loose parts so that when he tried to sleep, he
By the same standards, after
Sleep is to make your day the best.
You should go into your room as much as you can, start your biological clock, have a good breakfast, and if you exercise, the morning is a good time to do so.
If not, adjust your brain by listening to the radio or podcast, but avoid email and phone alerts once you wake up.
There may be many reasons why you don\'t go to bed at the scheduled time of each night, late for dinner, or you have to stay up late at work.
If you\'re still full or don\'t get a break from the day, you won\'t go to bed right away.
You \'d better stay up late, through your usual 90-minute pre-
Sleeping is routine, according to Nick.
After four decent sleep cycles, you\'ll feel better than five bad sleep cycles.