There are plenty of reasons why missing a good night’s sleep can leave you feeling tired and irritable throughout the following day.
In fact a new study by researchers at Tel Aviv University’s School of Psychological Sciences has established a causal link between interrupted sleep and compromised cognition capabilities for the first time. This means that interruptions to sleeping patterns or difficulty in getting off to sleep can have profound effects on someone’s ability to do their job or even have a negative impact on overall well-being.
However, there are simple steps that can be taken to prevent against potential sleep-related problems.
CREATING A RESTFUL SLEEPING ENVIRONMENT
It’s difficult to get to sleep if your bedroom isn’t set up to create the best environment in which to do so. Temperature is an important regulator for the body’s in-built sleeping mechanisms, so making sure the room is neither too hot nor too cold is essential.
The American National Sleep Foundation recommends that bedroom temperatures are kept between 54 and 75 degrees Fahrenheit (12 – 23 Centigrade), although it admits that researchers fail to agree on an actual ideal temperature for encouraging sleeping.
Along with temperature, lighting has a great impact on our sleeping environment. Modern humans have been around for 200,000 years but Professor Richard Stevens from the University of Connecticut Health Center pointed out to The Daily Mail that “exposure to bright light after sunset is an entirely unnatural occurrence. Until relatively recently we wouldn’t have got this light at all – and this confuses our body’s internal mechanisms.”
Our natural body clock means that we are predisposed to sleep in the hours of darkness but in many cases the modern lifestyle, whether for work or leisure, doesn’t always fit this pattern. By simply keeping the bedroom as dark as possible, either by controlled lighting or pulling the blinds or curtains, a more conducive atmosphere for sleeping can be created.
Going to bed and getting up at roughly the same time every day will programme your body to sleep better, even if your job means that you don’t have a straightforward 9-5 way of life.
Routines can be hard to adapt to but one way of achieving good results is to make sure that you are really tired at the actual time you want to go to sleep.
Of course your bed can have a huge impact on your overall ‘sleepability’. We all know the sensation of staying away from home, whether at friends, family or in a hotel, where the bed is so different from our own that we find it hard to get comfortable.
According to figures reported in The Mirror, the average person in the UK spends a total of 26 years sleeping – so it is no surprise that choosing the right bed can be an important decision. Buying the best quality that you can afford is always good advice, but personal choice always plays a big part.
It isn’t a straightforward choice between hard or soft, as everybody has a different personal perspective. Even some online science forums debate the question of which is best but ultimately it really does come down to each individual’s choice. Pick a supportive mattress and a comfortable bed and cover with soft furnishings and luxurious linen to achieve the perfect night’s sleep.
Loire Bed Frame
Moderate exercise is essential for general well-being but it can also help with sleeping problems. Swimming or walking in the evening can help relieve the tension that has built up during the day but of course vigorous exercise too close to bedtime can be very counterproductive and keep you awake.
Caffeine is the most widely consumed central nervous system stimulant and as research shows that’s why many people enjoy the very real physical and psycho-stimulant effects they get from a cup of coffee in the morning.
However, tea and other drinks such as colas also contain caffeine so drinking any of these at night can cause reactions that can stop you getting to sleep.
It might sound very obvious but even the NHS acknowledges that feelings of anxiety or tenseness at bedtime can cause insomnia. Sadly, the late-night moments when we finally get a little peace and quiet at the end of a hectic day can be the time when it is all too easy for negative thoughts to fill your mind.
Using various relaxation techniques such as having a warm bath, listening to quiet music or doing some gentle yoga are all ways that can help resolve the problem by having a calming effect that is conducive to getting a good night’s sleep.
SLEEP IS IMPORTANT
Sleeping is something we all take for granted until we experience difficulty with it. A vicious cycle can then begin with worry, tiredness and irritability adding to an increased pressure to find ways to have a good night’s sleep.
Simply knowing that there are various positive steps you can take to achieve your goal such as those listed above can have really positive effects and give you the rest and recuperation you deserve each and every night.
Find yourself a comfy bed in store using our store locator and guarantee yourself that much needed night’s rest!