Thursday, 16 January 2020

Are you Sleeping Enough?

{collaborative content} Sleep is important for your body to function properly. But with over 50% of people in the UK struggling to fall asleep or get sufficient sleep it’s any wonder how any of us function. At this time of year, we can all look to set some goals, and a focus on sleep could become a priority for you. With a bit of a change in habit and trying a few new things, we could soothe those night time blues. So if you need more rest, then here are some tips to help you do just that. 


Switch off the technology
Technology is one of the leading reasons why people struggle with sleep. It can have an effect on falling asleep as well as staying fully rested throughout the night. This is why reducing the amount of technology you use in the evening is a great tip to try. Or trying not to use it all. Social media and internet browsing is the number one thing people do in bed before attempting to fall asleep. But it can often mean that are minds are still working rather than relaxing ready for sleep.Try and not use technology for at least an hour before heading to bed and see the difference it can make.

Tire yourself out in the day
It may sound crazy, but a great tip is to actual tire your mind and your body throughout the day. You can do this through regular routine of work, but also taking on exercise and becoming more active can help to improve getting to sleep and actually allowing your body to fall into a deep sleep. Maybe enlist the help of a personal trainer such as Andy Griffiths to help you come up with a training plan and schedule that can fit around your current routine and commitments. If you don’t want to have the commitment of a trainer, then getting out for regular walks or even making conscious decisions such as walking instead of driving can make a massive difference to your exercise output, and in turn can help you to feel more tired at night. 

Clear your mind
Many people struggle with stress and worry throughout the day and often this can translate into our sleep and dreams. The best thing anyone can do is try and clear their mind of worry. Talk things out with your partner. Write a list to attempt to download everything from your mind on to paper. A great way you can attempt to clear your mind is through mediation. This is where you get yourself in a quiet area and focus on breathing techniques. 

Try sleeping aids
Sleeping aids can be a great resolution to troublesome sleep. Especially if you suffer from pressing anxiety issues and even panic attacks. They can appear in the night and cause you to wake and feel symptoms of anxiety and panic. Sleeping aids can relieve some of these issues helping you get a more restful night's sleep. Essential oils and room sprays, even sprays that you can use on your pillow can all help to give you a sense of calm when it comes to falling asleep at night.

Limit your intake of caffeine and alcohol
Caffeine and alcohol can have an adverse affect on your sleep. They are both seen as a stimulant, making it even harder to relax ready for a restful night's sleep. Caffeine can stay in your system for several hours after consumption. Try and avoid drinking it in the afternoon if you can. 

Create your own bedtime routine
We may have routines in place for bedtime when it comes to our children, but what about a routine that you can follow? It may be as simple as switching off the TV and technology, enjoying a warm bath and reading a book. Once we create a little routine for us, it becomes an emotional comfort blanket, and is something we would think about investing in more. If you need a special pair of socks or the right glasses to get you into “slumber mode” this can almost be a subconscious signal to your mind to begin winding down. Reading a relaxing book and finding out about the right glasses for your eyes can help recreate that comforting sensation so you can ensure you sleep better. Maybe having a conversation with your partner, a hot drink that isn’t caffeinated like chamomile tea and generally relaxing your mind and body ready for bed. You could even include some meditation in there. Create a routine that works for you that helps you to relax. This can help you get to sleep and stay asleep. 

Make your bedroom an inviting place to rest
Finally, your bedroom needs to be an inviting place to rest. This means trying to use a more calmer colour scheme and even consider getting rid of clutter. Try and set the scene for a relaxing environment so include scented candles, lots of pillows and keep a regulated temperature in the room. Maybe even treat yourself to some new bed linen or pyjamas to help set the scene of bedtime. 

Let’s hope these tips help you get a better night’s sleep. 

1 comment:

  1. Great advice. I am trying to get my sleeping sorted by going to bed before 11pm on a school night. It seems to be working well so far. I feel like I am getting more sleep and I have more energy x

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