We spend a third of our lives asleep – according to the Mental Health Foundation. Sleep is essential in maintaining both mental and physical health and it is estimated that two thirds of adults around the world aren’t getting enough sleep. That’s no surprise these days given the amount of binge-worthy box sets on Netflix!
We’ve put together these top sleep tips to help you to get a better nights’ rest.
Technology and Social Media
Unsurprisingly this was the number one reason that teens weren’t sleeping enough in a survey by The Sleep Council. Today’s lifestyles are fast-paced and we’re surrounded by constant stimulation. The recommendation is that you put down the gadgets an hour before you go to bed and if you sleep with your smartphone next to you, at the very least put it face down and on silent so as not to be disturbed by notifications while you get some shut eye.
This might sound like common sense but a large number of us don’t have a regular bedtime. Getting your body into a habit of going to bed at the same time and getting up at the same time improves its performance and also helps you to sleep better.
Create a Restful Environment
Your bedroom should be cool, quiet and dark when it comes to going to sleep. This means no electronics as well – even your TV – this keeps your brain stimulated and the light given off supresses the sleep hormone, melatonin, meaning it will take you longer to fall asleep.
Breathe and Relax
Don’t worry too much about not sleeping. We all know the ‘if I fall asleep now I’ll only have 5 hours sleep’ countdown. If you’re struggling to slow down your thoughts, try some mindful breathing – breathe in for four seconds, then hold for four, then breathe out for four.