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EASY AND FUSS FREE WAYS TO GET TO SLEEP
Lisa Artis from The Sleep Council gives her five top tips on easy and fuss free ways to get to sleep. We can all benefit from some tips on getting a better nights kip.
Create a restful sleeping environment.
Your bedroom should be kept for rest and sleep and free from distractions. Anything entertaining or work related such as TVs, computers and tablets, games consoles and mobile phones should be turned off or even better, banned from the room! Not only will they prevent you from falling asleep as they stimulate the brain, but they may become disruptive at inopportune times and wake you. Also the blue light that emits from these devices messes around with your body’s circadian rhythms by suppressing the sleep inducing hormone melatonin in the brain, which is what we need in order to feel sleepy and have a fuss free nights sleep.
A dark room is most conducive for sleep as light tells your body it’s time to wake up. In darkness,your body releases a hormone called melatonin that relaxes your body helping you to drift off. Light suppresses melatonin. Invest in lamp or dimmer light if you want to read in bed. Blue light also inhibits the night-time secretion of melatonin so turn off computers, mobile phones etc. And if street lights or even early morning light wakes you, hang denser curtains, put up blackout blinds or use an eye mask.
Comfort – whether that’s the bed or the bedding – plays a large part in getting a good night’s sleep. It’s difficult to get deep, restful sleep on an old, uncomfortable bed. A bed with the correct support, comfort and space will ensure you wake less, move about less, are less disturbed by your partner and are less likely to wake up feeling tired or aching. Make sure you use adequate bed clothes and pillows. If you’re not comfortable in bed your sleep won’t be as deep.
Seek out ways to improve your lifestyle – small changes can have a huge impact on your sleep quality and quantity. Overhaul your diet, caffeine and alcohol consumption and exercise regime. Too much alcohol, especially late at night, can play havoc with sleep patterns. Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night and it robs us of one of our most satisfying types of sleep, where dreams occur. Plus you will wake dehydrated and needing the loo!
Why not keep a sleep diary? If you find dropping off hard, it may be interesting to see what you’ve been doing, what you’ve eaten and where you’ve slept on the days you sleep and don’t sleep well. It could help in finding the answers to some of your questions.
This expert blog piece was written by Lisa Artis for The Snuggle Sac Companyhttp://www.snugglesac.com