I know you are all thinking: "I don't choose to get no sleep!" And trust me I am right there with you. You get home from work and everyone's starving, you're trying to figure out how you will fit in some exercise, prepare a meal that wont go straight to your thighs and get to bed before tomorrow. You're just thinking about everyone else and it seems impossible to even consider yourself. Plus, if you're anything like me, once you finally lie down, your mind just starts going a million miles an hour.
That said, sleep deprivation really does have an effect on your health and it is something that we need to take seriously.
A clinical trial commissioned by Estée Lauder and conducted by the University Hospital Medical Centre, found that sleep quality impacts skin function and ageing. The study demonstrates that inadequate sleep is linked with reduced skin health and accelerates skin ageing. Sleep deprived women show signs of premature ageing and a decrease in their skins ability to recover after sun exposure. More details of this study can be found here.
So with that in mind I have put together some tips for improving your night sleep. Although you may not be able to control all of the factors that interfere with a good night rest, you may be able to pick up a few ways that help you manage them. These tips might seem difficult to achieve, but all that we can do is try our best. By just doing even one of these recommendations, is a step in the right direction. A small adjustment to your routine can make a huge difference. Plus not only will you feel great after those extra few hours of sleep you will look great too.
5 Tips For Getting A Good Night Sleep
1) Stick to a routine
Try to go to bed and wake up at the same time everyday; even on the weekend. Sleep deprivation can become a vicious cycle if you don't manage it correctly. If you find yourself sleeping in late because you couldn't get to sleep to early hours of the morning, you won't be able to sleep again the next night. It may hurt to get yourself out of bed after just a few hours of sleep but it will have a positive effect on your sleep pattern in the long run.
2) Practice a relaxing bedtime ritual
Do the same things every night before bed to teach your body that it is time to wind down. A relaxing routine activity right before bedtime separates your sleep time from activities that can cause excitement, stress or anxiety. Pick something that relaxes you, like taking a bath or reading a book, and try to do it away from bright lights and other distractions.
This one for seems the most unachievable for me. One time my daughter said to me "Mum, why don't try some candles around your bath to relax" and I thought "Are you joking, I just about have time to dip my big toe in!" But I gave it a try and I couldn't believe how relaxing it was. So, I am not saying you should do this every night but when you can, just do something that really helps you relax.
3) Avoid using technology before bed
Using smartphones, tablets or laptops before bed can make it more difficult to go to sleep. They emit blue light which is said to delay the production of melatonin, the sleep inducing hormone. Try setting yourself a curfew and removing the devices from your bedroom altogether.
4) Exercise daily
Exercising daily can reduce the time taken to fall asleep and increase the length of sleep. Insomnia is commonly linked with elevate arousal , anxiety and depressive symptom and excises has strong effects on reducing symptoms. Even if you just go for a walk and get some fresh air, some exercise is better than no exercise.
5) Watch what you eat and drink
Take that cup of caffeinated tea or glass of wine out your bed time routine. Caffeine can really effect the quality of your night sleep and although you think alcohol might make you go to sleep faster it will effect your sleep later on in the night. Nicotine has a similar effect. Also, eating a big or spicy meal can cause discomfort from indigestion, making it difficult to sleep.
Hopefully this gives you some ideas as to how to improve your sleep patterns. However, everybody is different so some things may work for you and some may not, but try to be patient and give your body some time to adjust. If you have any other ideas to share on how to improve your sleep please leave a comment below.
Good Luck. Good Night. Sleep Well.