February 12, 2016

Top tips for a great night’s sleep


alarm clock


A poor night’s sleep is not good for us.  It leaves us grumpy, unrested, irritable and moody.  Or at least, it does for me!

Whilst the occasional bad night won’t do us any real harm, on-going sleep deprivation will soon mount up.  This will then result to poor concentration, limited productivity, memory loss and increased stress levels.

Anyone who has had to deal with night after night of limited sleep with a newborn – or even a not so newborn – will tell you that sleep deprivation can leave you at the end of your tether quite quickly.  However, the stresses and strains of modern life means that even those who don’t have the excuse of a newborn can suffer from restless nights.

Here are some top tips to give you a great night’s sleep:


Cut out daytime naps

If you are prone to insomnia at night, try to stop yourself nodding off during the day.  Often you won’t notice yourself having done so until you’ve woken.  That five minute sit down on the sofa can prove to be your undoing!  If you feel tiredness hitting before bedtime try to keep yourself busy until it passes.


Stick to a regular bedtime

Erratic bedtimes and rising times will play havoc with your body – it won’t know what you expect of it from one day to another.  Establishing regular bedtimes and waking times will help to set your body clock.


Is your bed causing you pain?

The most crucial thing to a good night’s sleep is a comfortable bed.  Is your bed too old, creaky and uncomfortable?  It might be time to consider trading it in for a new one.  There are a wide range of beds perfect for a good night’s sleep at Bedworld.net, which areavailable in a range of widths and heights suitable for any requirement.  It is vital to ensure you find the perfect mattress for you, so find one which provides the most adequate support for the best price you can afford.


Leave your mobile phone and laptop in another room

We live in an age where we are contactable by phone, text, private message, or email 24 hours a day.  Unfortunately, whilst technology can run continuously from one day to another, the human body cannot.  Having phones and computers close-by as we sleep means we don’t fully relax, keeping one ear open for the all-important ‘bing’ signalling that message we just dare not ignore.  Leave them in a different room.  Switch them off and allow yourself to switch off completely too.


Avoid certain drinks…

Whilst caffeine can be a great help in kick-starting your day, it’s not something you really want to be drinking as night-time looms.  Switch to an alternative drink from early afternoon onwards and allow your body to rid itself of the caffeine in time for bedtime.  Don’t switch to alcohol though, as this prevents your body from entering the much-needed phase of deep sleep.


…and food too!

Similarly there are certain foods which should be avoided.  Cheese, for example, contains high levels of tyramine, an amino acid which has been proven to affect sleep.  Likewise, avoid spicy foods right before bedtime which may cause heartburn.  You might also need to forgo that milk chocolate bar as the tyrosine it contains is converted into the stimulant dopamine.  Instead, lightly snacking on food such as wholemeal bread, granola, cherries or bananas will help to induce sleep. Oh, and all is not lost on the chocolate bar front!  Plain chocolate is a great sleep inducer thanks to containing the body relaxant serotonin.


Following these tips will get you on the road to a more decent night’s sleep, leaving you healthier, happier and more productive.  Just don’t forget the plain chocolate!
















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