06 June, 2017

10 Ways to Improve Your Sleep

 It's really important to get a good night's sleep but, did you know that many Brits aren't getting the recommended 6-9 hours of sleep a night.
Sleep benefits us in so many ways, physically sleep helps with healing and repairing of the body especially, to our heart and blood vessels. It also helps with growth and mental development, people who don't have enough sleep can increase the risk of developing health issues such as heart disease, kidney disease, diabetes and even a stroke.

At night we use sleep to shut down fix and essential reboot, if you don't get enough sleep for your body it will affect the way you perform and that can be things like slower reaction times - which may be an issue if you are working in a hazardous environment or operating heavy machinery.  It can also affect your mood which may affect you at home, with friends or even colleagues at work.

Below I am sharing my top 10 tips on how you can have a well rested night sleep and awake feeling refreshed, happy and energised for the day ahead.

1. Turn off your electronics 

Watching Tv or anything with a screen before bed can be bad, as it can interfere with the production of melatonin, a hormone produced slowly over the evening to naturally make you tired. Watching tv or playing on electronic devices can actually stop the production of Melatonin. 

2. Decent mattress

Having a good mattress will enhance a better night sleep, old mattresses over time will soften and lose its shape and not supporting you in the way it should be.  Adjustable beds  has a selection of beds to give you the perfect night sleep so you can wake up feeling refreshed and energised for the morning ahead.

3. Read a book

Swap the electronics for a goof old fashioned book, reading makes me tired at night so I know if I spend half an hour reading I'm more likely to fall asleep quicker and easier.
4. Dim the lights

Turning off the lights can help you feel sleepier, bright lights over stimulate your brain meaning it can't switch off for sleep so try and keep the mood calm and tranquil before you go to bed.

5. Herbal Tea 

If you like a tea or hot drinks then add a nice herbal tea to your evening routine. Stay away from all caffeine as it will keep you awake.

6. Massage 

Ask your partner to give you a 10 minute massage before bed, focusing especially on the shoulders and neck area as these areas will hold the most tension.

7. Hot bubble bath

You can't go wrong with a hot bubble bath, dim the lights, add some candles, aromatherapy oils or your favourite bubble bath, treat yourself, just sink in and let all your worries wash away.

8. Jot it down or talk it out

I always write any important information down before bed, it's one way to remember but also to clear my mind before bed. I won't be worrying and focusing which means I can sleep much easier.
If you especially worry about things start a worry journal to help combat the anxiety for a better nights sleep. Sometimes talking out loud the worry can almost half the worry. I know this all very well as an anxiety sufferer myself.

9. Set a bedtime

Set yourself a time to go to bed every night, over time you will notice how your body automatically falls asleep and wakes up at the same time every day.  I always try and get into bed before my bedtime so I can unwind with a book.

10. Exercise 

Light exercise before bed can be a good thing, yoga or Pilates is especially good before bed. It clears the mind and relaxes the body which is exactly what you want before sleep.  

I would love to know if you have any other #sleepexpert tips, leave them in the comments below. 

* collaborative post, all opinions and words are my own unless stated. 


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