Sleep is so important, it should be a top priority for all of us, and yet, many people struggle with getting a good night’s shuteye. According to recent statistics, adults in the UK are getting at least an hour less sleep than they need every single night. That is a ton of sleep deprivation per person isn’t it?
“Sleep is the golden chain that ties health and our bodies together” – Thomas Dekker
Sleep helps our bodies heal, it helps our mood, it enables us to be productive and happy in the day. Sleep is as important as a good diet and exercising and according to statistics it helps us avoid getting nasty diseases and conditions. Studies have linked a lack of sleep to an increased risk of kidney and heart disease, diabetes, hypotension and strokes.
Are you struggling with sleep? Are you finding sleep deprivation is affecting our everyday life? Then now is the time to get to the bottom of your sleep issue. Try each of these 7 tips to give yourself the gift of a better night’s sleep:
In A Couple? Get A Bigger Bed
Studies have shown that if you are in a couple, you are more likely to have better sleep if you sleep in a bigger bed. It might be tempting to hang on to that standard double, but if you know you need a king or bigger, perhaps your next big spend should be on a lovely bed. It will only benefit both your moods, health and maybe even your relationship.
Cut Off Smartphone Use In The Evening
You have a natural spike in sleep hormone melatonin in the evening when your body is ready for bed. It depends on your age and routine what time that is, but everyone gets one naturally. It comes from something called a circadian rhythm which is where our bodies regulate going to sleep and getting up based on when the sun sets and rises. You might be disturbing this natural melatonin production if you continue device use well into the evening. Smartphones, laptops, PC’s and tablets all omit a blue light which rapidly depletes your sleep hormone. So it either disturbs your sleep quality, or it prevents you getting off to sleep at all. Cut out the tech use at least three hours before bed if you want nature to help you drift off with ease.
Sleeping In A Sauna? Turn Down The Heating For Better Sleep
During the day our body temperature changes naturally depending on where we are, what we are doing and how we feel. We are usually our hottest at the beginning of the afternoon and we are coolest in the early hours of the morning. When we go to sleep our bodies get cooler and helping maintain that cool temperature benefits sleep quality. Turn the heating off or down at night and have the window open for a cooler and more advantageous bedroom temperature.
Go See Your Dentist
Teeth grinding which can be caused by stress can lead to insomnia. Although stress reduction helps, it may pay to go to the dentist about teeth grinding. Getting a special splint from the dentist could be the break in the cycle you need to start sleeping well again.
Go See Your Doctor
It could be that a medical problem is causing you bad quality sleep. There are 1.5 million people in the UK with sleep apnea and nearly half of those people have a severe form of the condition. Shockingly less than half of those with the severest form of the condition are actually getting the help they need. If you find yourself struggling with sleepiness in the day and your partner complains of you snoring or stopping breathing in the night, book an appointment with your doctor to ask about sleep apnea.
Stress is a well known cause of sleep issues. When we are stressed we can’t shut our minds down, resulting in an increased level of adrenaline and anxiety, preventing us from having good quality sleep or any sleep at all. If you are struggling with sleep, look at how you feel in the day. Consider any stress-factors there might be in your life and look into ways of reducing them. Yoga, meditation, mindfulness and exercise can all help to reduce stress levels and hopefully aid better quality sleep.
Cut The Caffeine
Some people can go to sleep on an espresso. Some people have one cup of coffee in the morning and it guarantees a terrible night’s sleep. Notice how you feel after consuming caffeine in fizzy drinks, coffee or chocolate and adjust your consumption accordingly. Your sleep problems could be resolved with something as simple as one less latte a day, or only consuming your cappuccinos before midday.
“Sleep is the best meditation” – The Dalai Lama
Perfecting a good night’s sleep takes time, dedication and an open mind. The payoff though, is worth it. Using tips like those above, and the many guides and tips provided by SleepBubble is the first step to change. Better health, better moods, better productivity and even an improvement in aesthetic issues like under eye bags can all be yours with better snooze-time. Sleep is an asset that takes plenty of investment. Start making changes today for a well-rested tomorrow.