10 Steps to a good nights sleep

We could all do with a bit more sleep and a report from the Sleep Council shows that a third of the UK population only get five to six hours of sleep a night and the majority of people sleep for seven hours or less.

The amount of sleep that we get can be linked to our weight, so it is important to get the right amount of good quality sleep.

Have a sleep routine

Getting up at the same time every day is important for the body as it will get used to the rhythm. You are better to keep to the same time even at the weekends rather than trying to catchup on sleep.

Reduce Caffeine

We know that caffeine will keep us awake so try to avoid caffeine containing products as far before bedtime as possible.

Avoid the Nightcap

A nightcap tipple of your choosing may make you fall asleep quickly, but the alcohol can disrupt your sleep pattern and brainwaves.

Cool down

A recommended temperature of around 18 Celsius or 65 Fahrenheit is the ideal temperature for the bedroom and often our houses are considerably higher. Adjust your room thermostat and use the timer functions to adjust the nighttime temperature if you can.

Kill the light

Even a small amount of light can disrupt the production of melatonin – a hormone that is produced by the pineal gland and forms a part of regulating your sleeping and waking cycles.

Look at all light sources in your room – ensure LED’s are hidden or turned off, ill fitting curtains are adjusted or replace or supplement with blackout blinds and curtains.

Skip Spicy or Heavy Foods

If your tummy ends up grinding after eating a good curry or a steak, these need to be avoided to allow you to rest.

Reduce Liquids

Waking up in he middle of the night to go to the loo may only take a few minutes, but it is not going to help the quality of sleep as it will affect your sleep pattern.

Unwind

Find a way to unwind before bed. There are plenty of ways to do this from meditation to listening to music that helps you relax. Aromatherapy can help either as an essential oil in a bath or a spray on your pillow. Lavender the the ideal scent for better quality sleep.

Sex

We are certainly aware that Men will fall asleep soon after Sex, but this is a great activity before drifting off and will leave the body full of happiness chemicals.

Screens

Turn off your screens – TV, games console, computer, tablet or phone. The blue light emitted from these devices can really stop you going to sleep with ease. If you do need to work on screens have a look at software such as Flux which will adjust the colours of your screen at night.