Most of us know that getting good sleep is vitally important for our health, with a multitude of scientific research stating that on average, adults need eight hours sleep per night lest they suffer sleep deprivation. Ignoring this research can have severe consequences for both mind and body.
The restorative processes that occur when we sleep are absolutely necessary for maintaining a good waking life. The short-term effects of sleep deprivation include losing eye focus, mood swings, poor coordination and, occasionally, hallucinations. Whereas the long-term effects can be far more severe – learning and memory difficulties, high blood pressure, obesity, and stroke have all been linked to sleep deprivation.
Conversely, getting a good night’s sleep can actually repair the damage and reverse the negative effects of sleep deprivation.
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While it’s all well and good pontificating about the need to get enough sleep, many of us find it hard to actually fall asleep, even when we’ve set aside plenty of time to do so.
Here we have five actionable tips to help you get to sleep better:
- Get regular exercise – Getting into good physical shape can really help those who find it difficult to fall asleep. Try to exercise daily, but avoid it too close to bedtime.
- Use your body clock – Going to sleep at roughly the same time each night, as well as getting out of bed at the same time each morning, helps align our body clocks with a healthy sleep cycle.
- Eat more of these – Walnuts, cashews, hummus, and eggs all contain tryptophan, which can help aid a healthy body clock due to its mild sedative effect. Almonds contain magnesium which can help relieve stress, as can a cup of chamomile tea.
Coffee during late afternoon or evening should definitely be avoided if you’re having trouble falling asleep.
- Simply changing the pre-bed routine can also have a dramatic effect. Avoid using a smartphone or computer for half an hour before you go to bed, and have a warm shower to help bring the heat to the extremes of your body, which will actually lower your core temperature.
Gentle stretching and breathing exercises are another excellent bedtime routine that can help you relax and get into sleep mode.
- Create your sleep space – Make your bedroom all about sleep. Get rid of your bedroom T.V. and leave your phone outside, these electronic devices are not conducive to falling asleep quickly.
Fresh air from outside is great if you live somewhere quiet enough, and make sure the room is dark and that you have a comfortable bed. That means good curtains and quality bedding that’s appropriate for your climate.
Follow these simple tips and we’re sure you’ll be nodding off quicker than ever before. If you found this piece from Downduvet.co.uk useful, please give us a like and share