Health and fitness specialists at Vivotion.com have researched the best ways to fall alseep – and, perhaps more importantly, stay asleep.
The team says a couple of simple lifestyle adjustments can make a huge difference when it comes to getting quality sleep and that many of the root causes of sleeping disorders arise from our environment.
It says poor quality of sleep can lead to feelings of drowsiness and irritability, and make everyday tasks such as taking in and recalling information extremely difficult.
Research shows that poor sleep also has immediate negative effects on hormones as well as on both exercise and brain functions too.
Vivotion.com says natural solutions to sleep problems can be just as effective as chemical treatments and are usually a healthier alternative.
“Sleeping is such an important aspect of our lives, so sleeplessness can cause serious issues in the long terms if not addressed early,” says Vivotion.com
“Concentration, energy and even hormone levels are affected by the amount of sleep we get, so it’s imperative to get a good night’s rest.
“A few simple lifestyle changes can prevent disruptive sleep and provide blissful slumber all night long.”
Here are Vivotion.com’s top tips:
1. Cut caffeine:
Many will find themselves reaching for the kettle multiple times a day, however caffeine intervenes with the process of falling asleep so should be avoided – especially from those who suffer insomnia. Instead indulge in a fruit tea or try warm milk with cinnamon.
2. Worry not:
A prominent cause for issues whilst sleeping is constantly worrying about issues – these thoughts can be non-stop. If this is an issue, consider writing out each problem and what can be done in regards to it. If there is no solution then come back another day. It is important to understand that sometimes matters are out of control, but if this is something you really struggle with, seek help from a medical professional.
Sleep is a time for maximum relaxation so before slipping into fresh bed sheets, ensure that both the mind and body are relaxed. Taking a warm bath, doing some yoga or even listening to calming music can help with this.
4. Right routine:
The body can quickly become accustomed to new patterns, including sleeping. Establishing a strict sleeping routine can in the short term be difficult but will pay off in the long run. Waking up at the same time every day may mean less time in bed as some nights may be later, however the body clock will adapt quickly allowing for interrupted sleep.
5. Nicotine disruptions:
Nicotine in cigarettes is a stimulant which means smokers often take longer to go sleep. Alongside this, the sleeper will routinely wake up during the night, resulting in disrupted sleep – so it might be time to cut out cigarettes.
6. Late night snacking:
A large amount of food or drink close to bedtime can leave the digestive system working strenuously whilst the rest of the body lies awake. Drinking liquids, especially water, is great for the body, however as the time gets later disruptions like needing the toilet will become increasingly common.
7. Lights off:
Blue lights in the evening from phones and laptops have an incredibly negative affect on the body as it tricks the brain into thinking it’s daytime and reduces hormones like melatonin, which aids relaxation and can help the body go into deeper sleep. So, a couple of hours before bedtime, start limiting the level of light around you, opting for lamps rather than harsh lighting.