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Tips on getting a good night’s sleep

Tips on getting a good night’s sleep
June 1, 2017 caretocomfort
Greater Risk of Dementia

Many of us experience lying in bed wide awake at night on a regular basis. But there are some changes that you can make that can have a big impact! Try some of the following simple changes to ensure that you get a better night’s sleep every night:

1. Aromatherapy

Lavender, Vanilla and Jasmine are all fragrances that have proven to be especially effective at making it easier to fall asleep. Simply dab some of these essential oils on your pillow or use scented candles in your room.

2. Exercise

Excercise and definitely help and aome would say it’s a scientifically proven fact that exercise helps you sleep. So with that in mind you should ensure that you exercise in the early morning or at least three hours before bed.

3. Declutter

If you find yourself still lying awake at night, try removing any stressful items from the room, such as work related items, your laptop or phone, clocks etc. as they can considered be a stress trigger. Your bedroom should be a relaxing place, ready to soothe you to sleep. Remove to ease anxiety before bed.

4. Caffeine

Caffeine in a stimulant and can cause an increase brain activity, making it harder to fall asleep. The most common cause of this is dehydration! It can take five to six hours for every cup of coffee to wear off so  limit your caffeine intake to the first half of your day. Check ingredients of any medication to ensure they are also caffine free!

5. Light

Thanks to our body’s built in circadian clock we sleep better in darkened rooms. Dim the lights and turn off any electronics half an hour before bed, this let your body know it’s time to prepare for sleep. For a peaceful night’s sleep in the summer time make sure to close the blinds / curtains before going to bed at night to prevent you waking too early !

6. Food

Fatty foods make a poor midnight snack as protein takes longer to digest . Large portions can sit in your stomach, making it harder to fall asleep and can leave you feeling sluggish the next morning. Instead try small portions of high GI carbohydrates, like oatmeal or brown bread. These foods will stabilise your blood sugars and mood, making it easier to fall sleep.

7. Pets

Sharing your bedroom with your pets may not conducive to a good night’s sleep! Your pets movements can disturb your sleep and their fur can make it harder for those with any breathing related issues to have a restful sleep.

8. Stretch

Stretching your muscles before bed is proven to help find a comfortable resting position and drift off to sleep quicker because it not only improves your flexibility but it helps to relax your body and ease muscle tension.

9. Heat

Tthe ideal temperature for sleep is around 18.5 degrees Celsius so while it can be tempting to pile blankets on the bed, research has shown that it might make you ‘overheat’ because when we go to sleep our body temperature lowers naturally. Choosing foam pillows and cotton sheets can help to maintain a comfortable temperature by allowing air to circulate.

10. Hydrate

Dehydration can be a common cause of sleeplessness! Ideally you should aim to drink around 2 litres of fluids a day not counting caffeine of sugary drinks. Being tired throughout the day will affect your sleep quality at night-time. When you feel exhausted you are more likely to have a disrupt their sleep pattern so you should refrain from taking extended naps or drinking too much caffeine.

 

We hope you’ve found this information helpful.

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