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Ready for a terrible truth? Here’s how: In the UK, one in five adults don’t get enough sleep.
Insufficient sleep can negatively affect your mental health, work performance and your ability to drive. But what should we do if we know this and, like me, don’t get at least seven hours a night?
Well, sometimes you can’t control this problem, especially if you have a young child or a job change.
However, some people may experience chronic illness or insomnia. If you’re still struggling to get enough sleep despite taking the best care possible and it’s negatively affecting your life, you should see a doctor.
But if you just want guidance on how to manage your bedtime, Dr. Check out Noc’s handy TikTok, which offers seven tips to help you maximize your night’s sleep.
1) Make your sleeping area as dark as you possibly can
“Zero light should come in ideally,” said the doctor. Because our eyes are sensitive to light, this can help our body clock recognize when it’s time to sleep. So, don’t cut corners when buying blackout blinds.
Purchase blackout curtains to completely block out light from the outside world. For even more darkness, consider wearing an eye mask. Any electronic device with a bright screen should be covered or turned off, as light from even minor sources can disrupt your body’s normal sleep cycle. Making your sleeping space as dark as possible can help you get a restful and deep sleep throughout the night, leaving your body and mind refreshed for the day ahead.
2) Keep your room cold
Dr. Nonk advises that you may want to reconsider sleeping with the heater on. This is because your body naturally sleeps better in cold weather, which is why last year’s heat wave caused you to lose sleep.
Additionally, a cool environment can increase the quality of REM (rapid eye movement) sleep, the deepest stage of sleep associated with cognitive function and memory consolidation. By keeping your room cool, you can create an environment more conducive to restful and restful sleep.
3) Switch your devices off 30 minutes before bed
Turning off electronics like laptops, tablets, and cellphones naturally slows down your brain and tells your body it’s time to go to sleep. To ease yourself into a restful night’s sleep, substitute peaceful activities like reading a book, practicing relaxation techniques, or taking a warm bath for screen time. By implementing this minor change in your nighttime routine, you can create the conditions for a more restful and revitalizing sleep experience.
All light can disrupt your brain function, but blue light may not be particularly harmful to you when you’re trying to sleep and scrolling can keep you too busy to relax. “It’s challenging, but doable,” the doctor advises.
4) Be strict about your bedtime
Set a bedtime that allows for seven to nine hours of sleep according to your personal needs, and make it a priority to stick to it even on weekends. Creating a regular bedtime routine can also signal your body that it’s time to sleep and prepare for sleep. By being disciplined about your bedtime, you promote better sleep quality, overall health, and daytime alertness.
Remember the body clock we discussed earlier? Dr. NOC seems to like this routine very much. “Keep a regular bedtime and wake-up schedule, even on weekends,” he advises. “Your body doesn’t know the weekend.”
5) Cut down on the naps
I found this hard to hear: “Cut down on daytime sleep, especially if you have trouble sleeping at night,” suggests the doctor. oh no…
It can help you stay more alert without disrupting your night’s sleep. In addition, focusing on maintaining a consistent sleep schedule and addressing any underlying factors affecting sleep at night can also reduce the need for daytime naps. By minimizing naps and prioritizing a solid night’s sleep, you can optimize your overall sleep quality and daytime energy levels.
6) Invest in your workout routine
Ten or fifteen minutes a day of consistent, focused physical activity is far better than none at all, Dr. As per NOC. This can help you fall asleep faster when it’s time to hit the hay.
Instead, aim to finish your workout at least two hours before bed to give your body enough time to rest. Furthering the relaxation process and preparing your body for sleep can be achieved by incorporating stretches or yoga into your post-workout routine. Regular exercise and an on-time schedule will help you get the best sleep possible and feel better overall.
7) Cut down on the booze
Dr. According to the NOC, alcohol can seriously disrupt your sleep routine. “[Limit our] alcohol intake… even though it may seem to make you fall asleep faster, it disrupts the deep, restorative stages of sleep,” he advises.
Aim to limit alcohol consumption, especially in the hours leading up to sleep, to promote good sleep hygiene and overall health. By cutting back on alcohol, you can enjoy a more restful and refreshed sleep, waking up feeling refreshed and energized for the day ahead.
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