Happy New Year to all our customers.
For most people, a new start to the year means losing weight, exercising more or giving up a vice like smoking or alcohol, but there’s one important resolution that a lot of people forget about – improving their sleep!
It’s essential that we all get between 6 and 8 hours of good quality sleep every night in order for our bodies to function optimally the next day. Without the proper sleep you’ll find that you can be irritable, find it harder to concentrate and it can even lead you to stress eat/smoke, which can ruin your other resolutions too. Instead, by improving your sleep habits, you might just find that a better quality sleep will lead to better eating and healthy habits without you actively trying.
Sound like the New Year’s resolution for you? Here’s our top 8 tips for getting a better sleep:
1: Make Yourself a Sleep Routine
Just like you need to train your body for a marathon, you also need to train your body to sleep better. Try to go to your bed at roughly the same time every night, in time your body’s internal clock will recognise this as bedtime and you’ll drift off easier.
2: Avoid Napping
Naps might seem like a good way to catch-up on missed sleep, but if you sleep too long you’ll find it hard to sleep later that night. Also avoid going to bed too early even if you are tired. You might find yourself waking in the middle of the night.
3: Ditch the Technology
The bright screens on phones and tablets can trick your brain into thinking it’s daytime rather than bedtime. If you can, avoid this type of technology around 1-2 hours before bed or at least try to turn the brightness levels down as much as possible.
4: Make Your Room Dark
Particularly if you work shifts or during summer, light in your bedroom can make sleep impossible. Instead invest in some blackout curtains or sleeping mask to ensure your room is dark and serene for a sound sleep.
5: Switch off the TV
As well as emitting light that supresses melatonin (a hormone that helps you sleep), television can also be very stimulating – especially if you’re watching something scary or violent. Instead swap the television for a book.
6: Be Careful With your Diet
Certain foods will keep you awake at night. Obvious ones include caffeine and alcohol, but you should also avoid foods high in fats as your body will have to digest these while you’re trying to sleep.
7: Don’t Drink too Many Fluids Before Bed
Unless you want to be woken up with a sudden urge to run to the bathroom during the night then you should avoid drinking too much in the 2 hours before bed. Plus a trip to the bathroom can really wake you up meaning you’ll find it hard to get back to sleep after.
8: Try to Control Your Stress
Stress can get the better of us all. Whether it’s family, work or studies – stress does not go hand-in-hand with a good night’s sleep. Try your best to relax before bedtime, one way to do this is to have a long bath before bedtime. You can also try various relaxation techniques such as meditation.