If you’re one of the lucky ones that gets between seven and eight hours of uninterrupted sleep each night, then you’re in the minority!
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Sleep deprivation is becoming more common and its consequences are a lot more severe than mere tiredness. Lack of sleep can increase the risk of diabetes as well as stroke and heart disease so it’s vital that you get it under control before it is too late.
If you suffer from insomnia or have trouble sleeping at night then these top ten tips should be able to help you drift off to the land of nod without difficulty…
1. GO TO BED BEFORE MIDNIGHT
There’s a saying that an hour asleep before midnight is the equivalent to two hours afterwards, so make sure you’re tucked up in bed as early as possible. Even if you don’t manage to get to sleep straight away it can help you unwind and relax as bedtime approaches.
2. ENSURE YOUR BED IS COMFORTABLE
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How are you ever going to sleep if you’re battling with broken springs and not enough room? Invest in a quality bed and reap the sleep rewards. Remember to consider the type of bed frame, type of mattress and the overall bed size. If you share your bed with a partner, consider how their behaviour may affect you during the night too.
3. DON’T DRINK COFFEE AFTER LUNCH
There might be a coffee shop on the corner of every street, but it’s important to avoid temptation. Caffeine is a stimulant so it’s going to keep you awake. It’s also found in tea and carbonated drinks so steer clear of those too.
Stick to water or something soothing, like warm milk.
4. WATCH TELEVISION IN THE LIVING ROOM
Make sure your bedroom doesn’t become a multi-purpose room. Avoid watching television and playing on gadgets by keeping those activities exclusively for the living room as these can keep you awake by stimulating your brain activity.
5. RELAX BEFORE GOING TO BED
Your body needs time to wind down after a stressful day. Try to relax for an hour before bed by having a bath or listening to soothing music.
6. DO REGULAR EXERCISE
Exercise will do your body the world of good at any time of the day but doing half an hour between 7pm and 9pm will tire you out and send you to sleep without much difficulty. However, be aware that sometimes exercising too close to bed time may make you more energetic and therefore less tired, preventing you from sleeping. So try it out and do what works best for you.
7. TURN DOWN THE THERMOSTAT
Your bedroom should be fairly cool at night, so if you have the heating on full blast 24 hours a day then turn down the radiator in your bedroom. Being too hot can cause us a great deal of discomfort when trying to sleep and lead to a disturbed night.
8. DON’T DRINK ALCOHOL
You don’t have to completely avoid alcohol but try and steer away from alcohol in the evening. It might make you drowsy at first but it won’t lead to quality rest.
9. STOP WORRYING
If you’re thinking about chores or tasks for the next day, it’s going to keep you awake. Clear your mind before going to bed and try to stop worrying.
10. TURN OFF THE LIGHTS
Bright lights will wake you up. When you’re in your bedroom, keep the lights dim or off altogether to encourage sleep.
We hope our ten tips will help you fall asleep quicker and give you a better night’s rest. If you’re still having sleepless night’s be sure to seek professional advice.