ITV's Dr Zoe says 'sleep better' at night if you do one action in morning

ITV's Dr Zoe says 'sleep better' at night if you do one action in morning This simple morning change could make sleep easier in the evening People struggling to sleep could find that one morning habit helps their bodies prepare for a better chance of falling asleep naturally at night. A TV doctor claims that this habit is simple and involves no medication, diet change or hard task. A regular face on ITV's This Morning, Dr Zoe Williams claims that people struggling to sleep at night need to make one thing a habit when waking up. Starting in the morning, one change could be to focus on what your body needs to set itself up for success, she says. It does not involve any major overhaul - just a simple action that the doctor claims is simple enough for most people to slot into their routines. In a post on Instagram, the TV regular claims that taking time to step outside in the morning and "get some daylight into your eyes" could help your body prepare for bed - even if you've just gotten out of it for the day. She said: "That might mean drinking your morning coffee outside, stepping into the garden while the kettle boils or escaping outside while the kids are having breakfast." The practising doctor claims the sun does not need to be shining for this to work, adding: "It still counts if it's grey and cloudy. Just being outdoors and looking towards the open sky gives your brain a much stronger light signal than normal indoor lighting." The former Gladiator says that morning light signals to your brain that the day has started. She said: "It helps set your circadian clock. This influences when melatonin, the sleep hormone, starts to rise later that evening and when you begin to feel sleepy. Because cortisol also follows a circadian rhythm, naturally higher around waking and falling across the day, morning light helps reinforce that normal day-night pattern too. What other habits could help encourage sleep at night? The NHS says that lots of people have problems with sleep at some point in their lives, from finding it hard to fall sleep or stay asleep. The health service said: "Making small changes to habits and routines that help you sleep can make a real difference." This is sometimes called sleep hygiene and involves making a handful of lifestyle changes that could lead to better sleep quality and less of a struggle to drift off at night. The NHS suggests: Keep a regular sleep routine: When you have a regular sleep routine, it can make it easier to fall asleep. Try to keep your routine the same when you can, even on days when you're not working. Relax before bed: A calm bedtime routine can help you prepare for sleep. Try not to use phones, tablets or computers for an hour before bed. The blue light from screens can make it harder to fall asleep. Manage worries and stress: Worry, stress and anxiety can make it harder to sleep. Talking to someone you trust or writing down your worries can help you manage them. Make your bedroom comfortable for sleep: You may find it easier to sleep in a room that is quiet, dark and cool. Try different things to find what works for you. Try not to force sleep: If you're lying awake and unable to sleep, try not to force it. When you're comfortable and resting, you may find you fall asleep naturally. Get active to help you sleep better: Regular physical activity and exercise improves your body and mind. It can also help you sleep better too. Even small amounts of activity can make a difference, and you can build up gradually over time.