Sleep - why we need the right amount of shut eye!

Sleep is an essential part of our lives, yet many people don’t seem to get enough of it. We need around eight hours of deep, uninterrupted sleep a night in order to function properly and get through the day. Not getting enough sleep can result in a number of negative side effects including mood swings, memory loss, lack of concentration and poor coordination. It can also weaken our immune system and can affect our digestion, intellectual capabilities and cardiovascular functioning. It’s easy to get caught up in the day’s events and not get an adequate amount of sleep each night. However, by giving sleep the priority it deserves, we can significantly improve our mental, emotional and physical well-being, and get through most days with a smile on our face.
Here are three ways in which you can prepare to get a better night’s sleep:

Don’t eat before bedtime
It’s best to stop eating and drinking large amounts at least 2 hours before bedtime as getting up to go to the bathroom during the night interrupts your sleeping pattern. Eating food right before bed can also take hours to digest, preventing a good night’s sleep. Alcohol and caffeine should be avoided as they act as stimulants, making it difficult for your mind to relax and shut down.

Exercise regularly
By engaging in at least 30 minutes of exercise during the day, you help your body to unwind and become physically tired at night, helping you to get a better night’s sleep. However, avoid strenuous exercise at least 2 hours prior to bedtime as this can re-energise your body, making you wide awake and alert which can reduce your ability to fall asleep.

Start a bedtime routine
It’s important for your body to have a regular routine of when to wake up and when to sleep. By getting up and going to bed at the same time each day, your body quickly learns when it needs to begin functioning and when it needs to wind down. As soon as you start to feel drowsy, it’s time to head to bed – by forcing yourself to stay awake, you miss the small window of opportunity your body has to shut down, and you end up getting a ‘second wind’ where you feel wide awake again. Keeping the room dark right before bed time and avoiding stimulating activities, such as watching TV, working, or listening to loud music can also aid in falling asleep. Reading, taking a bubble bath or engaging in aromatherapy are proven relaxation methods, and by avoiding taking naps during the day, you allow yourself a better chance of falling into a deep sleep at night.