We all know what it's like to have a bad night's sleep and to feel tired, grumpy and irritable the next day. And for an increasing number of Britons, sleep deprivation is becoming more commonplace, making them more stressed as well as affecting their emotional state and work performance. Here, sleep specialist DR NEIL STANLEY gives you his top tips on how to get a good night's sleep...
WHY IS SLEEP IMPORTANT?
Sleep is a fundamental biological need that is vital for good physical, mental and emotional health. For healthy living, sleep is as important as diet and exercise. Lack of sleep can have serious consequences on health and wellbeing.
Up to 58 per cent of people in the UK have at least one bad night's sleep a week, with 18 per cent having insufficient sleep most nights.
HOW MUCH SLEEP DO WE NEED?
The 'eight hours' sleep a night' is a myth; we all have individual sleep needs and anywhere between four and 11 hours is considered normal.
But it is important for you to get the sleep you need. The average Briton sleeps for approximately seven hours 15 minutes a night, but we're all different and some need much more, while others need less.
If you need lots of coffee and tea to make it through the day, feel sleepy at inappropriate times and overreact to minor things, then you are probably not getting enough sleep.
WHAT ARE THE COMMON CAUSES OF POOR SLEEP?
- Being worried about something and finding it difficult to 'switch off' means problems will buzz around your head as you're trying to drop off.
- Drinking too much caffeine or alcohol and eating late can all cause poor sleep. But while it is advisable to avoid large meals close to bedtime, it's important not to go to bed hungry because sleep and eating are biologically linked. The same substances in the brain, known as hypocretins, make us feel both hungry and wide awake, or satisfied and sleepy.
- Another thing to avoid is strenuous exercise too late in the evening. If you do go to the gym, calmer exercise, such as yoga, can help you sleep better.
- Ensure you reduce your liquid intake before going to bed so you do not have to get up in the night.
- One study found that, on average, couples suffer 50 per cent more sleep disturbances if they share a bed. Despite this, only 8 per cent of those in their 40s and 50s sleep in separate rooms. So if your partner disturbs you, perhaps you should consider separate beds or even separate bedrooms. If you've been sleeping together and you both sleep perfectly well then don't change, but don't be afraid to do something different. We all know what it's like to have a cuddle and then say 'I'm going to sleep now' and go to the opposite side of the bed. So why not just toddle off down the landing?
- Make sure you're not too hot or too cold. A good rule of thumb is a cool room with a warm bed.
HOW CAN I WIND DOWN BEFORE GOING TO BED?
Go to bed in a relaxed state of mind and body. Introduce a bedtime routine to help prepare your body to sleep at the right time. Some suggestions you might like to try are:
- Dim the lights to remind your body clock what time it is;
- Have a calming warm shower or bath - but make sure it's not too hot, or it will have an energising, rather than relaxing, effect. You can add sleep-inducing essential oils or bubbles to your bath;
- Play some soft, relaxing music or listen to a relaxation or meditation tape;
- Read quietly for a short while. It's a great way to get those eyelids drooping. But ensure it's nothing work-related or too stimulating;
- Steer clear of nicotine and caffeine close to bedtime, as these are stimulants. Have a warm milky drink or herbal tea instead;
- Switch off your mobile and don't check your emails before bed;
- Turn the TV off 30 minutes before lights out;
- Write down your worries. If your mind is racing with all the things you have to do tomorrow, make a list of things to be tackled the next day;
- Try to spend at least 30 minutes at the end of the evening winding down.
HOW DO WE MAKE THE BEDROOM A SANCTUARY?
Create a haven from the cares and worries of the day and you may find it easier to drop off.
The following checklist may help:
- Check your bed is big and comfortable enough;
- Check your thermostat. The ideal room temperature for sleeping is between 16C and 18C;
- Keep it dark, especially if you work shifts - you need to make your body think it's night time;
- Keep it quiet; If you have a pet that keeps you awake, keep it out and ban it from the bedroom - be strong!
- Keep the bedroom for sleep. This means avoiding discussing relationships, financial problems or other potentially stressful topics in bed.
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