Tips for a restful night
Due to our busy lifestyles we can occasionally struggle to get enough sleep. Sleep is essential to good mental and physical health. Below in our new HealthCOP BLOG we have listed some tips to help you get a good night of quality sleep -
1. Keep to a routine -
try and go to bed at the same time every night. This can help train the brain to start winding down in preparation for sleep.
2. Wind down -
take a warm bath, read a book (a real book, not text on an Ipad or laptop). Some people find gentle yoga exercises and breathing exercises or meditation very useful.
3. Invite sleep to your bedroom -
Make your bedroom as sleep friendly as possible. Your mind should associate the bedroom with sleep, not work or exercise or ironing etc. Even if you have limited space and you need to use your bedroom as an office, try to clear the desk and put away your laptop and paperwork as soon as you are finished.
Install blackout blinds or heavy curtains to stop light from streetlamps or the early morning summer sun. This will help your brain stay in sleep mode.
4. Stop using digital devices at least 2 hours before bedtime -
the blue light can trick your brain into thinking that it is still daytime and make it more difficult for you to fall asleep. Some studies have shown that this blue light can be particularly disruptive to sleep in children’s and teenage brains
5. Avoid caffeine from around 4pm -
or avoid it completely and replace caffeinated drinks with water, herb teas, milk etc. Remember that some sports drinks are not only high in calories but also contain caffeine.
6. Cut down on alcohol -
Although a couple of drinks can help you relax and fall into a deeper sleep initially, alcohol can interrupt our Rapid Eye Movement (REM) sleep. When this is interrupted it can leave us feeling tired and unrefreshed when we wake. For more information on alcohol and how it can affect your heath follow the link below.
7. Contact your GP -
If you have persistent sleepless nights it may be worthwhile contacting your GP for help.