5 Ways to sleep better

Are you suffering from sleep deprivation? You’re not alone, sleep disorders are steadily increasing and people’s daily life and health are being affected. Fortunately there ARE things you can do to help. Here are 5 Ways to help you get a better nights sleep.

How to get better nights sleep ?

Getting the correct amount of sleep is hugely important for our health and wellbeing- as well as the wellbeing of anyone we come into contact with on a regular basis! Modern life seems uniquely equipped to make sleeping a difficulty with up to 70% of Americans report being sleep deprived on a regular basis – and it has gotten worse over the last 30 years. We’ve all been there: you’re stressed at work and not sleeping very well for a few days. People start avoiding you because you’re getting irritable, everything annoys you and you’re glugging down the coffee or caffeinated sodas just to keep awake through the day. But this doesn’t just affect your mood; your body and brain suffer too.

Sleep deprivation can have consequences

  • Make it difficult for brain cells to communicate effectively
  • Increase negative response to imagery by 60%
  • Lead to inflammatory responses in the brain
  • Lead to memory loss, weight gain and loss of libido

What can I do to improve my sleep ?

Sleep is an essential part of keeping yourself healthy, not just an inconvenience that makes you feel temporarily sluggish when you don’t get enough. Since sleep is such a vital part of keeping healthy and yet seems to be so difficult to achieve, here are a few ideas to help you out:

1. Reduce your screen time
Excessive screen time causes stress to the eye muscles, excessive dryness of the eyeballs, and stimulation of the brain, which keeps you awake.

Turn off your technology at least 1 hour before you decide to go to bed.

2. Light is importantHuman beings naturally wake up with the sun, if you’ve ever gone camping for a few days you will quickly realise that your body gets sleepy as it gets dark but that it wakes up pretty much when the sun comes up. Lying in a dark environment relaxes your eyes , body and brain and triggers the release of sleep chemicals which gradually helps your body to drift off. 

If there is too much light in your bedroom try using an eye mask or changing your curtains.

3. ExerciseExercise can help you to feel tired, especially if you have a predominantly sedentary job and sit still most of the day. However exercise does release endorphins which can actually wake your brain up.

Don’t exercise too close to bedtime.

4. Avoid stress : Stress results in a release of hormones such as cortisol and adrenaline which keep you awake, it also keeps you dwelling on what’s stressing you out rather than sleeping. 

 Try to carve out some time before bed to consciously disengage from your worries and try to relax so that your body slides more easily into sleep

5. Avoid caffeine : Caffeine keeps you stimulated for longer than you think, it can take up to 14 hours for half of it to actually leave your body! So that coffee at 11am or that soda at 3pm could still be keeping you up at 11pm 

Avoid caffeinated drinks after midday or if you really have problems sleeping try avoiding it all together for a week to see if that helps.

Everyone needs a different amount of sleep to function best, but if you are finding it difficult to nod off, or stay asleep at night, try some of our ideas. Even if you think you are sleeping just fine, these ideas may help you get into a better sleep routine. Have a go and see how you feel.

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