Many of us have experienced an unrestful night’s sleep at one point or some other. One night of restlessness isn’t much of a problem, unless you’re uneasy or ill the following day. However, the effects of long-term sleep deprivation could be more dangerous, and increase the chance of developing coronary heart disease and stroke, diabetes, weight gain and Alzheimer’s disease.
10 tips to sleep better…
1. Relax and unwind.
About half of the UK population suffers from stress-related sleep disorders, which is why it’s crucial to take some time to unwind prior to going to bed, whether that’s having a relaxing tub, looking through an novel or listening to relaxing music. Some people find that writing an agenda prior to bedtime can free your mind from thinking about the tasks you’ll need to complete for the day ahead.
2. Set up your routine
It is well-known that having a routine can help infants and children to fall to sleep at a specific time. The same is true for adults too, as it allows your body to program your body to sleep and get up at certain time. Make sure you are consistent about getting to bed at a particular time and develop your own relaxing routine.
3. Do not use the use of technology
You should remove your smartphone as well as your computer in your bedroom and keep them off your bed for at least an hour prior to bedtime. The devices emit blue light, which reduces the sleep hormone melatonin.
4. Relax in your surroundings
Be sure that your bed has the right amount of support along with the space and comfort you need for you to get up and get around less. Check that your room has at the correct temperature, which is between 16 to 18 degC (60degF up to 65degF) is the ideal temperature. The absence of clutter together with light colours and pleasant scents, like lavender and geranium will also aid in creating an atmosphere that is relaxing.
5. Don’t watch your clock.
Being worried about sleeping enough is a sure way to stop us from sleeping. The best approach to tackle this issue is by reminding yourself that lying in bed and focusing on positive thoughts can be more productive than twirling and checking the time every 10 minutes. If you aren’t able to stop looking at your clock, consider changing it or placing it on the opposite side of the room , so it’s less likely to be distracted by the ticking clock.
6. Foods to sleep
A healthy diet can improve sleep in general however some food items are especially beneficial, like turkey, milk, chicken as well as pumpkin seeds. They are rich in the chemicals serotonin and tryptophan, both of which are essential for the production of melatonin. It is the hormone that aids in sleep.
7. Foods to stay clear of
Alcohol, spicy food and meals that are large should not be consumed during the early hours prior to the time of bed. Many people find that drinking coffee or other drinks with caffeine during the afternoon can disrupt the quality of sleep.
The consumption of sugary foods is generally unhealthy, as the energy boost and subsequent crash that you experience can disrupt your body’s rhythm. Additionally, studies have revealed that if you aren’t sleeping well, you are more likely to eat junk food in the morning and create a vicious pattern of poor sleep and poor eating habits.
8. The dark environment promotes sleep
Before clocks, people used to awake when the sun rose, and then go to bed at night when it was dark. A darkened space can help you sleep better and dimming the lights could make you feel more asleep. If you don’t have a dimming switch, lamps that are inexpensive and have the dimmer feature are an excellent alternative, or request an electrician to provide a quote on the price of switching the switch on your main light.
If you’re getting disturbed by the lights of the street outside your windows, or the bright morning sunlight in summer at 5am Try more heavy curtains, padding or even blinds that block out light.
9. Stay active and fit.
Hysical exercise is beneficial for sleeping, as well as your overall health. But some individuals find that when they exercise vigorously exercising for less than two hours prior to the time to go to bed, it makes it difficult to go to sleep. If you don’t notice this as an issue, then there’s likely no reason to alter your routine.
People put in lots of time and effort working out and ensuring they eat healthy – which is wonderful but they don’t get enough sleep and sleep, which is the third part of the triangle.
10. Concentrate on the quality of your sleep
We tend to concentrate on how long we’re sleeping however, the quality of our sleep is equally crucial. There are five phases of sleep that are experienced in a cycle of five times each night. The later phases of the cycle, our memories are built up and information is processed as well as other aspects. This means that waking up at evening, for instance, to visit the bathroom could disrupt the cycle and not be able to reach the final stages. This is why it’s recommended to avoid drinking excessive amounts of liquids prior to going to sleep.