James Wilson of The Sleep Geek shares his experience dealing with a cold and dark winter morning, plus helpful sleep advice.

And speaking exclusively to the Daily Express, Sleep Geek recommends investing in a 'sun alarm'.

"A sun stimulant shines like the sun, pulling you out of the deepest stages of sleep. Even if you still need an audible alarm, you are more likely to stay awake if your room is filled with light," Wilson explains.

"The light box simulates the frequencies of sunlight," he says. "It reminds your body of" day "even if it's dark outside."

And Sleep Geek promises a light box that "should make you feel more alert and less lethargic in the morning".

It will also help you wake up in the morning if you have a good night's sleep. And this is where bedroom temperature plays a major role, as it can "help us fall asleep and stay asleep".

He suggests lowering the thermostat in the radiator in the bedroom, so that it is cooler than the rest of the house.

And the Sleep Foundation says, if you're turning around 20 minutes after trying to fall asleep, move to another part of the house. There, try something soothing, such as listening to relaxing music or reading.

And if you have been awake in bed for too long, you can create an unhealthy connection between your bed and wakefulness. This is why it is important to sever that relationship.

And also try to refrain from using electronic devices, such as a mobile phone, in bed. The blue light emitted from the phone, for example, can stimulate the brain and make sleep more difficult.

In the lead-up to bedtime, it is a good idea to avoid large meals, spicy foods, caffeine and alcohol.

Dim your bedroom lights (or use a lamp) while you relax 30 minutes before bed.

Make sure you are wearing comfortable clothes, and you may want to consider using a soothing essential oil.

Sleeping well requires going to bed and waking up at the same time - even if you really want to lie down.

Source: Express

By:Nadeemy Haded

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