How to get a good night’s sleep
Having trouble sleeping? We all need our beauty sleep but
with the busy, constantly connected lives we now live, it seems that sleep has
become a luxury not all of us can afford.
Good Night Sleep
Lack of sleep not only makes you tired but it also can have
an impact on your cognitive abilities, weight and general health. According
to Janet Mullington, PhD, Sleep Research Society President, “It’s
important to understand that both the quality and quantity of sleep impact your
health”. Doctors are currently arguing over the optimal amount of
sleep required to maintain a healthy lifestyle. The standard 8 hours has been
hotly contested and recommendations now vary between 5 and 11 hours. However,
sleeping over 9hrs has been linked to obesity and a variety of other health
issues. As with many body related requirements, the amount of sleep your body
needs is as unique as you are.
Whatever your body needs, here are a few do’s and don’ts
to make sure you get quality sleep no matter what the quantity:
Go back to bedtimes
A regular sleep schedule will encourage your body to shut down when you need to. Attempting to ‘catch up’ at weekends or on your days off will throw your body clock off balance and ultimately make it harder to fall asleep.Set the scene
A darkened room makes it easier for you to fall asleep. Circadian rhythms govern the desire to sleep. These rhythms are controlled by a group of cells in the hypothalamus that respond to light and dark signals. To avoid being kept awake by our gloriously long summer evenings invest in some dark blinds during the summer months.Mattresses Matter
A bad workman always blames his tools but the wrong mattress could be what’s keeping you awake at night. Your mattress should have a good supporting structure and be no more than 9/10 years old. A good pillow is a must as well; good head support is important to reduce undue strain on the neck and upper back.Chill out
You begin to get drowsy when your body’s core temperature is cooler. By regulating the temperature in your room, to between 15-20 degrees Celsius, you will help to stabilise your core temperature. It will also help you to avoid restlessness during the night.Be cool
Exercising before bed increases the time it takes to fall asleep. Exercise increases your core body temperature making it more difficult for you to sleep. It can take up to 6 hours for your body to return to normal temperatures after heavy physical exertion like running. No need to worry though, you don’t have to give up your evening Pilates class as most doctors would say that 3/4 hours is enough to cool your core for sleep following moderate exercise. |
| Good Night Sleep |
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