Simple five-letter word can help you quickly get over bad night’s sleep, say therapists

By Staff 5 Min Read

Therapists have shared a simple system to help you quickly shake off the impact of a bad night’s sleep and have a much better day – and it’s all down to a five-letter word

Therapists have revealed a five-letter word that can help you bounce back from a poor night’s sleep.

Cognitive behavioural therapist Toby Oliver and his sister Kate Oliver have shared a simple system – dubbed SHINE. Each letter represents an easy technique that will assist you in swiftly shaking off the effects of a restless night, leading to a much better day, reports The Sun.


Find a tranquil spot and sit peacefully, slowing your breathing and focusing on inhaling and exhaling quietly. Any basic form of silent meditation or breathing exercise will be beneficial.


Engage in positive thinking, voicing out loud and jotting down something optimistic about yourself, your plans for the day, what you aim to accomplish.


Toby stated: “To achieve anything it is important to have a plan, and your plan for the day should start when you first wake to the sound of your alarm clock. It’s important to maintain a healthy routine with alarm: pick an alarm sound that is softer, so you are not jarred awake, and try to set it as close as possible to the time you need to get up.”


Kate advised: “Give yourself time to enjoy and appreciate your breakfast – rushing your meal isn’t good for your body and doesn’t give your brain time to enjoy the food. Most people don’t have the same thing for dinner every day, so make your mornings more meaningful by planning new and enjoyable breakfasts.”


Toby said: “This will help regulate your circadian rhythm so that by bedtime, you are ready for lights out and won’t be tossing and turning. Fit movement into the time you have – a quick walk around the block is more manageable than going to the gym, but can still offer some of the same great well-being benefits.”

All these tips can be found in the book Rise and Shine – How to transform your life, morning by morning.

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