Waking up after a good night’s sleep is the start to a great day. A proper night’s sleep will leave you feeling refreshed, energised and is the recipe for a healthier lifestyle.
However, the effects of poor sleeping habits can actually be fatal. According to medical experts, sleep deprivation and chronic sleep loss can lead to heart disease, heart failure, an irregular heartbeat, stroke, high blood pressure and diabetes. There has also been evidence to show that sleep loss can cause mental health problems. One of the most common symptoms of disorders such as schizophrenia, depression and anxiety is insomnia. Sleep expert Russell Foster has stated that “mental illness and sleep disruption may share common and overlapping pathways in the brain.”
Clearly, good sleeping patterns are nothing to be sneered at; it seems a good night’s sleep could actually save your mental health and even your life. If you struggle to fall asleep, or wake up regularly in the night, then here are a few tips to help you sleep better.
It may sound obvious, but if you’ve been having sleeping problems, it could be because there is something wrong with your bed or mattress. Maybe there are a few loose springs in your bed frame, or maybe you need a new mattress. Eve, for example, offer comfortable and affordable memory foam mattresses that can be bought online and are shipped in a convenient box, which saves you the hassle of having to go out looking in a mattress shop. The Eve mattress also contains cooling air holes, which help keep your body at a comfortable temperature. If your body gets too hot or too cold when you are sleeping, you will wake up feeling disgruntled and unrested. Try having a thin duvet with an extra blanket rather than one thick duvet, that way you can adjust your sleeping arrangements depending on your body temperature.
Another tip is making sure you have the right pillow. You should only really use one pillow, any more than that will lead to you sleeping with a bent neck, which could cause back problems. Back problems can disrupt sleeping patterns, and will affect your overall health and wellbeing, so make sure your back is happy by improving your bed or mattress.
Going to sleep on an empty stomach can be the cause of a bad night’s sleep, as can sleeping on a full stomach. It’s not just how much you eat, as exactly what you eat can affect sleep as well, in fact, good nutrition has been proven to benefit your sleeping patterns. Fatty foods, or foods with a lot of spices can lead to indigestion and an upset stomach, so are best avoided before sleep.
Even though alcohol can make you drowsy, it can affect your ability to sleep deeply, and will often make you wake up after just a few hours because of dehydration. This means that if you want to get a good night’s sleep, you should keep clear from drinking alcohol right before bed, and of course caffeinated and sugary drinks should be avoided. There are certain foods that can actually help you sleep better: wholegrain foods and food with low amounts of saturated fat are best.
Try making a relaxing bedtime routine to do at the same time every night. This will let your body know it’s time to unwind, help you relax and fall into a deep sleep. Doing soothing activities like taking a warm bath, reading a book or listening to music can help you calm down, especially if you have the lights dimmed. Watching television or looking at the computer are not so good for promoting healthy sleep, some research has proven that the light from the screen will actually interfere with your sleeping pattern. Going to bed at the same time, and waking up at the same time can lead to a healthy sleep pattern, as your body will get into a good rhythm, which will leave you feeling healthier and more relaxed.