There’s nothing better than a good night of sleep – but a whopping one in two Brits aren’t getting enough of it. If you find yourself tossing and turning, you need to read these eight tips on how to get a good night’s sleep.
According to YouGov figures, only 53 percent of women and 56 percent of men are getting enough sleep: the recommended seven to nine hours per night.
Another startling eye-opener from YouGov’s data is that 10 percent of men and 13 percent of women say they’re only getting five hours of shut-eye each night.
Not only can a lack of sleep leave you feeling groggy and irritable the next morning, but it can have a detrimental effect on your overall health and wellbeing.
The experts at Eden’s Gate have made a list of eight tips that you must follow to get a good night’s kip.
Tyler Woodward, CEO of Eden’s Gate, said: “Not only does a good night’s sleep improve your concentration during the day, but it is also great for your mental health and even physical health.
“Sleep gives your immune system the rest it needs to keep your body fit and healthy ready to fight off freshers flu and any nasty winter bugs. If you’re struggling there are several remedies you can incorporate to help with sleepless nights.”
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2 – Set a caffeine curfew
If you want to get a really good night of sleep, you’re going to have to cut the caffeine.
If you find yourself lying awake, unable to nod off, you might be drinking too much caffeine during the day.
Try to avoid drinking caffeine three hours before going to bed.
3 – No more scrolling
Screen time is the enemy of sleep. It’s not just for fear of receiving a stressful email or getting lost in a ‘scroll-hole’, these devices are designed to keep you awake and alert.
Our screens emit blue light which suppresses melatonin – an essential hormone for controlling our sleep.
For best results, put your screens away two hours before bed, but if that sounds a bit too Victorian for you, even avoiding the screen for half an hour before sleep should help you to get off.
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4 – Hello Darkness, my old friend
Sleeping in complete darkness should help you fall asleep easier, but leave the curtains or blind open a crack so that there’s some natural light in the mornings.
Sunlight will help you to wake up feeling more awake and ready to go.
5 – Keep it routine
It can be really tempting to sleep in on the weekends or stay up later than usual, but a routine keeps your body clock happy.
Try to wake up and go to bed at a similar time every day, otherwise, you risk feeling confused and unrested.
6 – No more naps
If you’re napping during the day, you’re going to find it hard to drift off at nighttime.
See whether you can get through the day without a nap, if you often find yourself needing to sleep during the day, you might not be getting enough rest overnight.
Don’t forget that most of us need between seven and nine hours of sleep a night. If you’re getting less than that, you might need an afternoon snooze.
7 – Get moving
Exercising for even ten minutes a day can help you to feel tired when your head hits your pillow.
If you’re not tired when you go to bed, it might be that you simply haven’t moved your body enough to feel sleepy.
8 – Try a natural supplement
More and more people are turning to natural remedies like CBD oil to help with insomnia.
CBD helps to relax the mind and body, taking it an hour before bed can calm those racing thoughts before you climb into bed.