Sidestep stimulantsĪvoiding drinking caffeine or alcohol in the evening, and aim to leave a gap of 2-3 hours after eating before going to bed. Keep the bedroom at a comfortable temperature, invest in a good mattress and switch electronic devices such as mobile phones and laptops off before going to bed. Get plenty of exercise in the day to reset your circadian rhythm, but avoid high impact exercise just before going to bed. Going to bed and getting up at the same times - even at weekends - helps establish your body into a regular pattern of sleep. Try CBTĬognitive behavioural therapy (CBT) can be helpful in reducing anxiety and patterns of thought that may be keeping you awake. Try using relaxation techniques such as breathing exercises or meditation and download a sleep app. Useful lifestyle tips for perfecting your bedtime routine include the following: 1. If you suffer from insomnia it is better to try to use non-drug options. Unfortunately these can have significant adverse effects including becoming dependent on taking them, increasing the risk of falling, being fatigued in the day and becoming less effective the longer they are taken. Many people believe that the answer to not getting enough sleep is to take sleeping tablets. Prostock-Studio Getty Images 6 tips to improve your sleep 'Research has shown that sleep influences all of the body's major physiological systems, including our immune system and also impacts on our mental health, weight and overall quality of life.' Sleep gives your body, including your brain, time to repair itself and carry out important functions, like clearing out waste and releasing hormones. 'Sleep is an active period where a lot of processing, restoration, healing and strengthening occurs,' says Maryanne Taylor, founder and sleep consultant at The Sleep Works. Theories suggest this long stretch of slumber helps to process and file information our brain has received during the day, while repairing and rebalancing the body both mentally and physically. Most adults average eight hours a night to maintain optimum health.īut what are the health implications if you don't get enough shut-eye for a prolonged period of time? We spoke to the experts about what really happens to your health if you experience sustained sleep deprivation: Why is sleep important?Ī third of our lives are spent asleep. As we age, our need decreases, but we all require rest to recover from our daily lives. Babies and teenagers seem to spend most of their time asleep, while seniors are often up at the crack of dawn.
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