3 tips for a great night sleep!

We all know how important a good night's sleep is, yet many of us get into poor sleeping habits and are not too sure how to get out of them. Struggling with sleep seems to be a growing phenomenon, in the 1960’s people average sleep was nine hours, now its 6.5 hours! in Ireland alone, more than six out of 10 people are not getting enough sleep. The sleep specialist, Dr Joe Harbison, believes that sleep deprivation can be ” worse than alcohol” when driving! Sleep deprivation causes fatigue, poor memory, low concentration, impaired decision making, increase in accidents and generally makes you feel terrible. So, what can you do about it? Here are three science backed tips for better sleep!

Have a regular sleep pattern!
This may sound obvious, to go to bed at the same time and get up at the same time everyday. However, most people have different bedtimes during the week to those at the weekend. Although it may sound painful getting up at the same time on a Saturday and Sunday as during the weekdays, but that is the best way to regularise your sleep pattern. Staying up later than normal at the weekend can upset your natural clock and make Monday mornings a nightmare to get up! A healthy adult needs between 7-9 hours of sleep a night. Aim for 8 hours sleep, like 10pm-6am, 11pm-7am, depending on your lifestyle choose a pattern that works for you!

Create a bedtime routine!
One hour before sleep, begin to wind down. Activities that tells your body to relax and rest are perfect at this hour. If you’re a person who thinks a lot about your day going to bed, try jotting down all your To Do’s for the next day to clear your mind of tomorrow’s clutter! Lower your lights early, as bright lights is one of the triggers for our brains to be alert. Studies have shown having a warm bath before bed led to deeper sleep, add some epsom salts (up-to three times per week) to boost your magnesium (as this depletes if you're not sleeping well), and six drops of lavender, also known for sending you to sleep quicker. Put away the devices, this includes our much loved smartphones, TV and laptops. It preferable that you do not exercise too late, drink alcohol before going to bed and keep the caffeine for earlier in the day, as it stays in your body longer than you think. These few routines before bedtime will encourage you to relax and get ready for a great night sleep!

Bedroom ambiance!
Create the perfect space for you to ZZZZZZZ. Start with making your bedroom a sacred, calm and relaxing space. Use your bedroom for sex and sleep ONLY, nothing else! Remove any TV’s, Laptops and smartphones from the bedroom! Ensure your mattress is a good quality, comfortable and not too old, expect to change your mattress every 5-10 years! Have luxury bed cloths that you love the feel of, enticing you to love your bed. Get the temperature of the room right, too hot or too cold will mess with your sleep, Dr. Christopher Winter, M.D., recommends aiming for somewhere between 60-67 degrees fahrenheit! According to the huffington post, in a 1999 study, having warm hands and feet seems to predict how quickly you’ll fall asleep, put on a pair of socks before going to bed! Most important tip is to have your bedroom as dark as possible, line your curtains with blackout lining or if that's not possible try a comfortable eye-mask!

 It’s surprising how by making small changes to your bedtime routine, can make strides in your sleep quality! Over the years I have had my own problems with sleep, these were the best ways to get my sleep rhythm back in order! Acute Insomnia is brief, happens because of a stressful event, circumstantial. According to the sleep foundation, chronic insomnia is disrupted sleep that occurs at least three times per week, over a three month period. If you think you have chronic insomnia best to speak to your doctor to ensure there is nothing medical causing it!

By
Pamela McCormack

References:
http://www.huffingtonpost.com/2014/03/17/better-sleep-tips-best_n_495803...
http://sleepsolutionsus.com/better-sleep-tips/
http://www.irishhealth.com/article.html?id=929
http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/...
https://sleepfoundation.org/insomnia/content/what-is-insomnia