Three tips for getting the best night’s sleep
I know we are in the middle of a heatwave so sleep deprivation is real with most of us. I’ve been tossing and turning all week with the hot temperatures in the bedroom. However, heatwave aside, I’ve got some great tips of getting the best night’s sleep.
Investing in a good bed and mattress can help with falling asleep. You want to be as comfortable as possible. I’ve certainly experienced horrible mattresses which have compromised my comfort and made it near impossible to sleep. Investing in a top quality products can make the world of difference and in turn you are technically investing in your health. You can find the best rated mattress Australia, or amending the search to your local area, to give you an idea of which type of mattresses would accommodate to your needs.
Increasing and decreasing your light exposure
Sleep deprivation affects more than just your looks. Lack of sleep can affect your mood, motivation, metabolism, and memory. It even affects the overall health of your eyes. Your eyes heal themselves while you sleep. However, if you don’t get enough sleep, you might end up with dry, itchy, and bloodshot eyes. These conditions can lead to eye infections. Sleep deprivation affects your eyesight. You may experience eye twitching or spasms when you haven’t slept enough. Your eyes may also become more sensitive to light, while blurred vision may occur. If you are struggling with your eyesight, we recommend seeing a mobile optician who will support you to overcome any concerns and diagnose any problems you may be having.
Trust in your natural body clock. It will tell your brain, body, and hormones when you should be awake and when you should be catching those important zzz’s. Natural sunlight is important during the day as it will help your body clock and improve your sleeping pattern. During the evening and before bed, however, you should limit your blue light exposure. Blue light exposure can trick your brain into thinking it’s still daytime, meaning you are unlikely to have a good night’s sleep.
Limit your caffeine later in the day
Coffee contains many healthful substances, including antioxidants, minerals, vitamins, and fibre and at least 80% of the UK population loves their coffee. Although caffeine has many benefits, consuming it later in the day can significantly worsen the quality of your sleep. This is because caffeine can stay in your bloodstream for between 6-8 hours after consumption and is known to enhance energy and focus. If you are a big fan of coffee and guilty of sneaking a few cups in the afternoon and late into the evening, we recommend opting for decaf coffee after lunchtime.
Other food products that could promote a healthy sleep cycle include rice, oats, and dairy products before bed. These foods include chemicals that increase our want for a good night’s sleep. Try to incorporate them into your diet where possible. Avoiding sugar and large meals late in the day is also key to promoting a healthy night’s sleep.
Try to wake and sleep at consistent times
Your body clock functions on a loop and aligns itself with sunrise and sunset. Consistency is key for your sleeping and waking cycle to keep your body clock functioning well and support your healthy sleeping pattern. Many of us enjoy the later evenings during the weekend when we know we don’t have to get up to a working alarm the next morning. This pattern could be doing more harm than good. Irregular sleeping patterns can lead your body clock to malfunction. This could affect your ability to fall and stay asleep as well as your ability to function normally.
If you are struggling with your sleep, we recommend trying to get into the habit of waking up and going to bed at similar times every night. This will recalibrate your body clock and help it get back to a normal function.
*If you have been dealing with sleeping challenges, we recommend speaking to your GP, who will be able to support you with finding the causes and giving you advice on changing your sleeping pattern.
Do you have any tips for a good night’s sleep?
