Getting a good night’s sleep can be key to your mood, efficiency at work and general effectiveness in general life, yet so many of us don’t get enough sleep and let this seriously negatively affect our lives. The good news is that there are a few ways that we can all get on top of that can really turn your sleep around and make a huge difference to you. Here are 5 key things to consider.
Light & Noise Pollution
If it’s too bright or too noisy this will affect most of in getting to sleep or staying asleep. There a few lucky/weird people who would sleep through the apocalypse no matter how much disruption was going on but for the rest of us we need to cut down on these things. Make sure you have good curtains or blinds, there are plenty of black-out blinds on the market that block out most light (and some noise) and try and keep the house as quiet as possible, if you do live in a particularly noisy area, try and keep the windows shut and if that doesn’t work you could always try earplugs.
Too Much Caffeine
Caffeine intake, even at relatively modest levels can affect sleeping patterns. Advice is generally that any caffeine taken after lunch can negatively affect getting to sleep later that night. This is usually a fairly surprising fact the first time you hear it but give it a go and you’ll see some pretty effective results.
The Wrong Bed/Mattress
If you are uncomfortable then it’s going to be difficult to get to sleep, if you have any medical conditions or injuries then please refer to your medical professional when making this choice. But generally it’s recommended to replace a mattress every 5-8 years and this gives you the chance to get one that suits you more. If you have any allergies then you can always think about a natural and organic mattress giving a better night’s sleep since you’d be much more comfortable.
It’s well known that drinking alcohol disrupts sleep and although it doesn’t do this by reducing the duration of sleep but limits the amount of REM (Rapid Eye Movement) sleep which results in a night’s sleep that leaves you more tired and fatigued feeling. It’s best to avoid regular drinking of alcohol, especially in excess.
Lack Of Exercise
If we are not tiring ourselves out during the day and have an excess of energy when bed-time comes then it stands to reason that we will not fall asleep as easily as we should do. It’s a dilemma that affects more and more of us these days as a large percentage of the population work in more sedentary occupations than in the past. So it’s a good idea for sleep and other health reasons to make sure you have an active and healthy life outside of the office.