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Edinburgh Live
a day ago
- Health
- Edinburgh Live
ITV The Chase star Darragh Ennis shares 'genius' tip to help you sleep better
Our community members are treated to special offers, promotions and adverts from us and our partners. You can check out at any time. More info The Chase's Darragh Ennis, also known as The Menace on the popular ITV quiz show, has shared a tip that could revolutionise your sleep. While he's widely recognised for his quizzing prowess, Darragh is also a neuroscientist and has penned a book about the human body titled 'The Body: 10 Things You Should Know'. In a recent TikTok video, Darragh delved into why so many of us find it difficult to nod off at night and disclosed a straightforward change we can make to ensure a more restful slumber. Darragh explained that the habit of scrolling through our phones before hitting the hay can hinder sleep due to the type of light these devices emit. READ MORE - Oasis fans say gig-goer 'didn't deserve' ticket as they spot what she's doing READ MORE - Alan Titchmarsh makes 'heartbreaking' find after returning home with wife He elaborated: "Did you ever wonder why it is that looking at your phone at night can make it hard to go to sleep? It's all to do with light. Backlit screens emit a lot of light, and we've evolved to be active during the day. "Our bodies tend to get tired when it's dark outside. Our brain does this by using signals from our eyes about how much light there is, but also what colour light we see. If we take in blue light, a lot of which comes from backlit screens, the production of the hormone melatonin decreases. Melatonin is one of the key things that helps make us sleepy.", reports Dublin Live. Many modern phones and backlit devices now come with blue light filter options that can be set to activate automatically at certain times of the day. These filters are designed to block out blue light in an effort to reduce eye strain in the evening, but according to Darragh, they don't do much for improving sleep quality. He remarked: "The blue light filters and things don't seem to have much impact either. Lots of studies have shown this because [with] other parts of the light spectrum, particularly yellow light, our brain thinks that it is coming from midday sunlight. This also stops us from getting sleepy." For those struggling with sleeplessness at bedtime and searching for a simple remedy, Darragh recommends leaving your phone behind when you go to bed. He suggested: "If you really want to get better sleep, it has been shown that the best thing you can do is not look at a backlit screen at all. If you want to read or anything, it's better to put your phone down and read a book." Tips for improved sleep from NHS Every Mind Matters. The NHS' Every Mind Matters initiative offers several tips to help you fall asleep faster and enjoy better-quality sleep once you do. Their advice includes establishing a good sleep routine. One key aspect of good sleep hygiene is maintaining a consistent routine, which involves setting specific times for winding down before bed, as well as sticking to regular sleeping and waking times. 2. Unwind and consider meditation for better sleep. Steer clear of electronic devices at least an hour before bedtime, as mobiles, tablets and computers emit blue light that hinders sleep. Reading, listening to soothing music or a podcast, or practising sleep meditation can all aid if you struggle with sleep. 3. Embrace mindfulness for improved sleep. Anxiety, worry and stress can impact the quality of our sleep. Fortunately, there are daily practices you can adopt to manage your worries, such as confiding in someone you trust or jotting down your concerns in a notebook. If you frequently find yourself lying awake with worries, allocate time before bed to compile a to-do list for the following day, as this can be an effective way to ease your mind. 4. Cultivate the ideal sleep environment. Generally, it's easier to drift off to sleep in a quiet, dark, and cool setting, although the perfect sleep environment is subjective. So, experiment with different things and discover what suits you best. You might find that wearing earplugs and silencing your phone can help you eliminate distractions and fall asleep quicker. Good curtains or blinds can assist in keeping a room dark and prevent unwanted light by keeping clocks out of sight and phones face down. Some people also find it beneficial to play sleep-inducing music, such as ambient sounds like rainfall, gentle tunes or white noise. 5. Avoid forcing sleep. If you find yourself tossing and turning, unable to drift off, don't force it. If you're weary and relishing the sensation of rest, sleep may naturally ensue. However, if sleep eludes you, rise from your bed and settle in a cosy spot to engage in a calming activity, such as reading a book or listening to soothing music. 6. Enhance sleep with diet and exercise. Maintaining a balanced diet and engaging in regular physical activity can aid relaxation and promote better sleep. Steer clear of hefty meals before hitting the hay, and aim to cut out caffeine, alcohol, or nicotine prior to bedtime. The general guidance is to dodge stimulants 1 to 2 hours before retiring for the night. Regular physical activity aids sleep, but refrain from vigorous workouts in the 90 minutes leading up to bedtime if you find it hinders your ability to nod off.
Daily Mirror
a day ago
- Entertainment
- Daily Mirror
ITV The Chase star Darragh Ennis has 'game-changing' tip to fall asleep faster
The Chase star Darragh Ennis, also known as The Menace, has shared a 'genius' trick to help you fall asleep quickly and get a better night's rest – and it's super easy to do Tweaking just a single element of your nightly routine could revolutionise your sleep, according to The Chase star Darragh Ennis. Known to viewers as The Menace on the popular ITV quiz show, Darragh is also a neuroscientist and has penned a book delving into the wonders of the human body titled 'The Body: 10 Things You Should Know'. In his most recent TikTok video, Darragh explains why so many of us find it tough to nod off at night and shares a foolproof tip for ensuring a peaceful sleep. It turns out there's only one small change we need to make to our bedtime ritual. Darragh points out that pre-sleep scrolling on smartphones can be detrimental to our ability to fall asleep due to the way our brains respond to the light emitted by these devices. He explained: "Did you ever wonder why it is that looking at your phone at night can make it hard to go to sleep? It's all to do with light. Backlit screens emit a lot of light, and we've evolved to be active during the day." He continued: "Our bodies tend to get tired when it's dark outside. Our brain does this by using signals from our eyes about how much light there is, but also what colour light we see. If we take in blue light, a lot of which comes from backlit screens, the production of the hormone melatonin decreases. Melatonin is one of the key things that helps make us sleepy." Many modern phones and gadgets now come with blue light filter options that can be set to kick in at certain times, aimed at blocking blue light to ease eye strain in the evenings. However, Darragh points out that these settings might not be as helpful for sleep as one might hope. He shared: "The blue light filters and things don't seem to have much impact either. Lots of studies have shown this because [with] other parts of the light spectrum, particularly yellow light, our brain thinks that it is coming from midday sunlight. This also stops us from getting sleepy." For those struggling with nocturnal restlessness and looking for a simple fix, Darragh recommends ditching your phone before bed. His advice: "If you really want to get better sleep, it has been shown that the best thing you can do is not look at a backlit screen at all. If you want to read or anything, it's better to put your phone down and read a book." How to sleep better The NHS ' Every Mind Matters campaign offers several tips to help you fall asleep faster and enjoy a more restful sleep. Their guidance includes:. 1. Establish a consistent sleep routine Creating a regular sleep pattern can greatly enhance sleep quality. Often referred to as sleep hygiene, a solid sleep routine should involve setting specific times for winding down and going to bed, as well as waking up consistently each day. 2. Relax and try meditation for better sleep Steer clear of electronic devices at least an hour before bedtime, as mobiles, tablets and computers emit blue light that hinders sleep. If you struggle to drift off, reading, listening to calming music or a podcast, or practising sleep meditation can all be beneficial. 3. Give mindfulness a go for improved sleep Anxiety, worry and stress can all impact the quality of our sleep. Fortunately, there are daily practices you can adopt to manage your worries, such as confiding in someone you trust or jotting down your concerns in a notebook. If you frequently find yourself lying awake with worries, allocate some time before bed to compile a to-do list for the following day - this can be an effective way to ease your mind. 4. Cultivate the ideal sleep environment Generally, it's easier to fall asleep in a quiet, dark, and cool setting, but the perfect sleep environment is subjective. So, experiment with different conditions to see what suits you best. You might discover that wearing earplugs and silencing your phone helps you eliminate distractions and fall asleep quicker. Good-quality curtains or blinds can keep a room dark and prevent unwanted light from clocks or phones by keeping them out of sight or face-down. Some people also find it helpful to play sleep-inducing music, such as ambient sounds like rainfall, soothing tunes or white noise. 5. Avoid forcing sleep If you find yourself wide awake, struggling to drift off, don't force it. If you're weary and relishing the rest, sleep might naturally ensue. However, if sleep eludes you, rise and settle in a cosy spot to engage in a calming activity such as reading or listening to soothing music. 6. Enhance sleep with proper diet and exercise Maintaining a balanced diet and engaging in regular physical activity can aid relaxation and improve sleep quality. Refrain from consuming large meals before hitting the sack, and aim to eliminate caffeine, alcohol, or nicotine prior to bedtime. The general guideline is to steer clear of stimulants 1 to 2 hours before retiring for the night. Regular physical activity promotes better sleep, but refrain from vigorous workouts in the 90 minutes leading up to bedtime if it hinders your ability to fall asleep.
Irish Daily Mirror
a day ago
- Health
- Irish Daily Mirror
Darragh Ennis' simple sleep hack has people falling asleep faster
Altering just one aspect of your bedtime routine could transform your sleep, claims The Chase celebrity Darragh Ennis. Whilst he's best recognised for challenging contestants as The Menace on the ITV quiz programme, Irishman Darragh works as a neuroscientist and recently authored a book about the human body called The Body: 10 Things You Should Know. In a latest clip on his TikTok profile, Darragh outlined why countless people struggle with falling asleep at night, and revealed how to achieve a guaranteed restful night's sleep. And it's super simple to do, as there's just one aspect we need to modify about our pre-sleep habits. Darragh argued that scrolling through your mobile before bedtime can prevent sleep due to how our minds react to the illumination that phones produce. He stated: "Did you ever wonder why it is that looking at your phone at night can make it hard to go to sleep? It's all to do with light. Backlit screens emit a lot of light, and we've evolved to be active during the day. "Our bodies tend to get tired when it's dark outside. Our brain does this by using signals from our eyes about how much light there is, but also what colour light we see. If we take in blue light, a lot of which comes from backlit screens, the production of the hormone melatonin decreases. Melatonin is one of the key things that helps make us sleepy." Numerous phones and other backlit gadgets now feature blue light filter settings that can activate automatically at specific times of day. These are intended to block blue light and reduce eye strain during evening hours, but according to Darragh, they offer little assistance with sleep quality. He explained: "The blue light filters and things don't seem to have much impact either. Lots of studies have shown this because [with] other parts of the light spectrum, particularly yellow light, our brain thinks that it is coming from midday sunlight. This also stops us from getting sleepy." For those battling bedtime insomnia and seeking a straightforward solution, Darragh suggests the simplest approach is to abandon your phone when heading to bed. He advised: "If you really want to get better sleep, it has been shown that the best thing you can do is not look at a backlit screen at all. If you want to read or anything, it's better to put your phone down and read a book." The NHS' Every Mind Matters programme has outlined various measures that can assist with falling asleep quickly and achieving higher quality rest once you do nod off. Their recommendations include:. 1. Have a good sleep routine Having a regular routine helps to improve sleep. It's sometimes called sleep hygiene. A good sleep routine should include having a set time to start winding down and going to bed and getting up at fixed times. 2. Relax and try meditation to help you sleep Avoid electronic devices at least an hour before bed, as mobiles, tablets and computers all throw out blue light that stops sleep. Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping. 3. Try mindfulness for sleep Anxiety, worry and stress can affect how well we sleep. Luckily, there are things you can do daily to help manage your worries, like talking to someone you trust or writing in a notebook about your concerns. If you often lie awake worrying, set aside time before bed to make a to-do list for the next day, as this can be a good way to put your mind at rest. 4. Create the right sleep environment It's generally easier to fall asleep when it's quiet, dark, and cool, although the right sleep environment is personal. So, try different things and see what works for you. You may find that wearing earplugs and putting your phone on silent can help you eliminate distractions and fall asleep faster. Good curtains or blinds can help to keep a room dark and avoid unwanted light by keeping clocks out of view and phones facing down. Some people also find it helps to play music for sleep, such as ambient sounds like rainfall, gentle music or white noise. 5. Do not force sleep If you're lying awake, unable to sleep, do not try to force it. If you're tired and enjoying the feeling of resting, then sleep may naturally take over. But if you cannot sleep, get up and sit in a comfy place and do something relaxing, like reading a book or listening to quiet music. 6. Improve sleep through diet and exercise A good diet and regular physical exercise can help us relax and get better sleep. Avoid eating large meals before bedtime, and try to ditch any caffeine, alcohol, or nicotine before you go to sleep. The general advice is to avoid stimulants 1 to 2 hours before bed. Regular exercise helps with sleep, but avoid anything too energetic in the 90 minutes before bedtime if you find it stops you from sleeping. For more information, visit the NHS website.
Dublin Live
2 days ago
- Health
- Dublin Live
The Chase star Darragh Ennis shares 'genius' trick to fall asleep quickly
Our community members are treated to special offers, promotions and adverts from us and our partners. You can check out at any time. More info Altering just one aspect of your bedtime routine could transform your sleep, claims The Chase celebrity Darragh Ennis. Whilst he's best recognised for challenging contestants as The Menace on the ITV quiz programme, Darragh works as a neuroscientist and recently authored a book about the human body called The Body: 10 Things You Should Know. In a latest clip on his TikTok profile, Darragh outlined why countless people struggle with falling asleep at night, and revealed how to achieve a guaranteed restful night's sleep. And it's super simple to do, as there's just one aspect we need to modify about our pre-sleep habits. Darragh argued that scrolling through your mobile before bedtime can prevent sleep due to how our minds react to the illumination that phones produce. He stated: "Did you ever wonder why it is that looking at your phone at night can make it hard to go to sleep? It's all to do with light. Backlit screens emit a lot of light, and we've evolved to be active during the day. "Our bodies tend to get tired when it's dark outside. Our brain does this by using signals from our eyes about how much light there is, but also what colour light we see. If we take in blue light, a lot of which comes from backlit screens, the production of the hormone melatonin decreases. Melatonin is one of the key things that helps make us sleepy." Numerous phones and other backlit gadgets now feature blue light filter settings that can activate automatically at specific times of day. These are intended to block blue light and reduce eye strain during evening hours, but according to Darragh, they offer little assistance with sleep quality. He explained: "The blue light filters and things don't seem to have much impact either. Lots of studies have shown this because [with] other parts of the light spectrum, particularly yellow light, our brain thinks that it is coming from midday sunlight. This also stops us from getting sleepy." For those battling bedtime insomnia and seeking a straightforward solution, Darragh suggests the simplest approach is to abandon your phone when heading to bed. He advised: "If you really want to get better sleep, it has been shown that the best thing you can do is not look at a backlit screen at all. If you want to read or anything, it's better to put your phone down and read a book." How to get a better night's sleep The NHS' Every Mind Matters programme has outlined various measures that can assist with falling asleep quickly and achieving higher quality rest once you do nod off. Their recommendations include:. 1. Have a good sleep routine Having a regular routine helps to improve sleep. It's sometimes called sleep hygiene. A good sleep routine should include having a set time to start winding down and going to bed and getting up at fixed times. 2. Relax and try meditation to help you sleep Avoid electronic devices at least an hour before bed, as mobiles, tablets and computers all throw out blue light that stops sleep. Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping. 3. Try mindfulness for sleep Anxiety, worry and stress can affect how well we sleep. Luckily, there are things you can do daily to help manage your worries, like talking to someone you trust or writing in a notebook about your concerns. If you often lie awake worrying, set aside time before bed to make a to-do list for the next day, as this can be a good way to put your mind at rest. 4. Create the right sleep environment It's generally easier to fall asleep when it's quiet, dark, and cool, although the right sleep environment is personal. So, try different things and see what works for you. You may find that wearing earplugs and putting your phone on silent can help you eliminate distractions and fall asleep faster. Good curtains or blinds can help to keep a room dark and avoid unwanted light by keeping clocks out of view and phones facing down. Some people also find it helps to play music for sleep, such as ambient sounds like rainfall, gentle music or white noise. 5. Do not force sleep If you're lying awake, unable to sleep, do not try to force it. If you're tired and enjoying the feeling of resting, then sleep may naturally take over. But if you cannot sleep, get up and sit in a comfy place and do something relaxing, like reading a book or listening to quiet music. 6. Improve sleep through diet and exercise A good diet and regular physical exercise can help us relax and get better sleep. Avoid eating large meals before bedtime, and try to ditch any caffeine, alcohol, or nicotine before you go to sleep. The general advice is to avoid stimulants 1 to 2 hours before bed. Regular exercise helps with sleep, but avoid anything too energetic in the 90 minutes before bedtime if you find it stops you from sleeping. For more information, visit the NHS website.
