“Sleep is that golden chain that ties health and our bodies together.”
For many of us, that golden chain just seems too difficult to get hold of. We’ve all experienced a painfully sleepless night where you’re exhausted but for some reason, sleep remains elusive. If this happens night after night then it can begin to have a serious impact on our lives.
Not getting enough sleep can:
• Sap you of energy
• Make you depressed
• Make it harder for you to concentrate or focus
• Make you reach for sugary or fatty foods during the day.
• Make you irritable and snappy
People need different amounts of sleep and it is the quality of sleep that is important, not just the number of hours. Every night is different so don’t expect to sleep well every night.
We all have sleepless nights but if you have insomnia then you:
• Often can’t get to sleep even when you are really tired
• Wake up frequently during the night
• Have trouble getting back off to sleep
• Wake up too early in the morning
Insomnia can be caused by drinking too much caffeine or alcohol or smoking late in the day. If you take day-time naps then this can cause havoc with your night time sleep habits too. People who work different shifts or who don’t stick to the same sleep schedule every night can often find they lie awake for hours and using sleeping pills for a long time can also result in sleepless nights. However, one of the most common culprits in our modern society is using computers or smart phones late at night. Even watching TV too late can interrupt some people’s sleep.
We’ve put together a number of tips to help you get your beauty sleep:
1). Keep your bedroom quiet, dark and cool. Use earplugs or a blackout blind if necessary.
2). Go to bed and get up at similar times, even at weekends
3). Avoid naps during the day
4). Avoid stimulating or stressful activities before bed-time, including computer games or internet use.
5). Avoid exercise after 8pm
6). Drink less caffeine and alcohol and cut down or stop smoking
7). Have your main meal earlier and have a light snack before bed if you are hungry.
8). Keep your bedroom for sleep and sex only
9). Move clocks out of view
10). Get out of bed when you can’t sleep – have a bath, listen to relaxing music or
read a book. Don’t eat, drink, watch TV or browse the internet.
11). If you lie awake worrying about things, write them down on a piece of paper
at your bed side with a note to tackle them the next day.
Relaxation and breathing techniques can really help to improve the amount and quality of sleep you get. We’ll be posting a feature on some easy and useful relaxation techniques soon so look out for this on our website.