It’s estimated that 1 in 5 of us suffers from a lack of sleep and it’s one of the most common health complaints of the 21st century. A study by the UK’s Sleep Council shows that two thirds of people find it harder to sleep now that they did a year ago because of the effects of the recession.
Lack of sleep or poor quality sleep is known to lead to many problems including difficulty with memory, concentration, learning and low mood. All of these can cause stress at work or in family relationships and in turn cause problems with sleep themselves.
There is some debate on how much sleep is enough, but the general consensus is that it should be enough to leave us feeling revived in the morning and awake throughout the day.
Because our sleep patterns and requirements change through our lives, this sleep well program has produced some helpful tips for different groups – children , teenagers, shift workers and the over 50s – as well as videos offering bed buying tips and general sleep advice. It’s all on their website: Click Here!
The Sleep Council’s advice includes:
Get up and go to bed at regular times and resisting the temptation to nap during the day. Regular daytime exercise can help lower stress, but just avoid it before bed. Check if any medications you’re taking might affect your sleep. Don’t smoke or drink alcohol close to bed time and have milky drinks or herbal teas instead of caffeinated drinks. If worries or anxieties are keeping you awake, try writing them down, keeping a diary or discussing them with a friend or counsellor. If a snoring or restless partner is the problem, then consider separate beds or bedroom – this doesn’t have to be the end of intimacy and might re-vitalise it.
Dr Chris Idzikowski is the Director of the Edinburgh Sleep Centre. His top sleep tips and tricks will help you get a better night’s sleep – starting tonight.
Make your bedroom a place for sleeping. So ditch the TV and any work-related clutter. Have soft lighting, good ventilation and make it the right temperature. Black out blinds or dark curtains will help too. Don’t snack or eat a heavy meal before bed. Have a routine and wind down before bed. Have a relaxing warm bath with scented oils or do relaxation exercises. Don’t lie in bed if you can’t sleep. Get up and do something, returning to bed when you feel sleepy. Make sure your mattress is comfortable and buy the best you can afford – after all, you spend 1/3 of your life on it.
By taking a close look at what might stop you getting a good night’s kip and using some of these expert tips, you’ll begin to feel refreshed in the morning and in control of every day life.