5 Tips For Better Sleep Hygiene
Unfortunately, with sleeping, there isn’t a one size fits all solution. Some people can sleep as soon as their eyes shut, whereas others are up all night tossing and turning. We all deserve a good nights sleep, so here are our best tips for a good nights sleep.
No phone before bed
We have all heard this one but not many of us actually commit to it. Studies have shown that being exposed to the blue-and-white light given off by phones, laptops, and other electronic gadgets at night prevents our brains from releasing melatonin, a hormone that tells our bodies it's nighttime.This means it takes us a lot longer to fall asleep and we don’t have a good quality of sleep. Try your hardest to avoid your phone before bed whether this be by switching your phone off or even leaving your phone downstairs.
Eat your last meal earlier
Eating late at night can leave you less hungry the next morning. If you skip breakfast the next morning, you risk overeating and making more unhealthy food options the next day. When you sleep after eating a meal, your body is busy digesting. This can result in various issues, such as indigestion, and even a higher risk of a stroke! Try eating at least 2-4 hours before you’re wanting to try sleep for a better sleep.
Keep your bedroom cool
Science says sleeping in a cold room will give you the optimal sleeping experience.The body's core temperature actually needs to drop in order to initiate sleep. So if you're having trouble falling and staying asleep, the cold could be your savior. During the night, if your room is too hot or too cold, your body will work to regulate your temperature.Cooler temperatures are linked to a deeper sleep which will leave you feeling more rested in the morning.
Exercising during the day is likely to tire your body out and help you get to sleep at night as your body will be pushing you to rest and sleep. This means that if you exercise daily, you are more likely to be able to get to sleep on a night. However, if you’re exercising right before bed, then it’s likely you won’t be able to sleep. Exercising stimulates your brain, heart and muscles, so after a vigorous workout it's probable that you won’t be able to unwind and sleep. Try exercising earlier in the day for a better nights sleep.
Keep a routine going
Your sleep cycle follows a circadian rhythms. Your body follows this pattern every night to make sure you hit your deepest point of sleep at the same time and begin waking up at the same time. Following a similar night routine and waking up at the same time will help your body establish and keep a pattern and habit which will leave you feeling well rested every morning. Avoid sleeping in on weekends as your body can’t actually ‘store sleep’ therefore, you’re doing your body more harm than good.
Around 30% of us in the UK are severely sleep deprived. This puts you at risk for many mental and physical issues. Try a few of these tips to see if it improves your sleep and work out a routine that works for you. If your problem persists and you are still struggling to sleep, make sure to visit your GP for some other options.
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