Sleep is vital for maintaining good health as it gives your body an opportunity to rest and repair. However, research shows that an alarming number of us are accumulating “sleep debt”, meaning we don’t get the recommended hours of shut eye each night.
According to WeCovr, 35% of UK adults are chronically sleep deprived as they regularly fail to reach the minimum recommended seven hours of sleep a night.
What’s more, the average Brit has a sleep debt of around 45 minutes, and the problem is worse amongst certain age groups. For example, 46- to 64-year-olds are missing out on an average of 78 minutes of sleep each night.
Poor sleep patterns could lead to a variety of health issues
The NHS recommends that we sleep for between seven and nine hours a night and if you don’t meet this target, you could have an increased risk of several health problems.
Chronic lack of sleep has been linked to:
- Cognitive decline
- Type 2 diabetes
- Obesity
- Cardiovascular disease
- Anxiety and depression.
There are many reasons why you may struggle to sleep, and in some cases, you might require support from a medical professional. Yet, you may be able to get a better night’s rest by making some simple changes to your routine.
5 “sleep hygiene” tips to help you stay well rested
Most of us follow the same hygiene routine each day, when we get up in the morning and before going to bed at night. Approaching your sleep in the same way could help you improve the quality of your rest each night.
Here are five “sleep hygiene” tips to consider.
1. Expose yourself to sunlight first thing in the morning
Your sleep patterns are largely governed by your circadian rhythm, which is like an internal clock dictating your levels of wakefulness, metabolism, and hormone processes in the body.
External factors such as artificial light or jet lag, for example, can disrupt this body clock. Consequently, you might not feel tired when it’s time to go to sleep or may have trouble waking up in the morning.
Exposing yourself to sunlight shortly after waking up is a simple way to reset your circadian rhythm and let your body know that it’s the beginning of the day. Being in natural light for 10 to 15 minutes will encourage your body to start the countdown and begin producing sleep hormones, meaning that you will feel ready to sleep when night comes.
After a few days of making this part of your routine in the morning, you should find it easier to maintain a regular sleep schedule.
2. Go to sleep and wake up at the same time each day
Going to bed or waking up at different times each day can confuse your circadian rhythm as your body doesn’t know when it’s time to go to sleep.
That’s why you may want to create a more regular routine, trying to go to sleep at the same time each night and setting an alarm every morning, even if you don’t need to be up for a specific reason.
This regularity could help you get more consistent and better quality sleep.
3. Avoid using your phone after a certain time
The light from your phone screen can mimic sunlight, making your brain think that it is still daytime. So, if you use your phone regularly at night, you could confuse your circadian rhythm and may find it harder to sleep.
Fortunately, you could prevent this by creating a routine for using your phone. Set a specific time, at least a few hours before you plan to go to bed, when you will set your phone aside each night. This should stop the screen from disrupting your sleep.
4. Stop drinking caffeine after a certain time
A cup of tea or coffee might give you a much-needed boost when you’re feeling tired, but drinking too much caffeine can affect your sleep.
According to Healthline, you’ll feel the peak effects of caffeine around 30 to 60 minutes after drinking it. However, it can stay in your system for much longer. After around five hours, the amount of caffeine in your system should be reduced by around half, meaning you may still feel some effects.
In some cases, if you’re particularly sensitive to caffeine, it could stay in your system for days.
That’s why it’s recommended that you stop drinking caffeine at least six hours before you want to sleep. Incorporating this cut-off time into your routine, just as you would with your phone, could make a significant difference.
5. Speak to a doctor if you are concerned about your sleep
Putting a good sleep hygiene routine in place may help you improve your sleep patterns and stay well rested. However, it’s important to remember that if you have consistent problems with sleeping, you may have an underlying condition that needs treatment.
If you’re concerned, always seek the advice of a doctor to make sure you protect your health.
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