Getting a good night’s rest can be crucial to staying healthy. By improving your sleep habits you can decrease stress and save yourself from potential illness further down the line.
But sometimes it can be difficult to get into a healthy sleeping routine. Outside influences like stress from work can put a strain on your sleeping pattern, and sometimes we just need a few tips and a little advice on how to get back on the right track. Luckily for you, at Regent Healthcare we recognise the importance of a good night’s sleep, so we’ve compiled a simple guide to catching some much-needed rest.
Create a Schedule
Making sure you get your eight hours of rest is crucial. Work out when you get up in morning and count back from there. Once you work out when you need to sleep then stick to it, even on weekends and holidays. By creating and sticking to a routine your body can better regulate itself and it can plan accordingly.
Sleep in the ‘Right’ Position
Sometimes getting your eight hours rest still isn’t enough, as you need to sleep in a position that lets your body relax. There’s a reason all midwives say to place a baby on their back when resting; it works. Sleeping on your back is arguably the best position. It can lower your core temperature, open up your airways and provide the most back support.
Those who suffer from sleep apnea can benefit from sleeping on their side. This reduces the chances of airway obstruction and snoring and could lead to a better night’s rest.
If you suffer from lower back pain, sleep on your back and try placing a pillow under your knees to provide further support.
Avoid Coffee and energy drinks
Avoid drinking coffee, tea or any energy drinks four to six hours before going to bed. They all contain caffeine which is a stimulant and also reduces the production of a chemical in the brain that allows for a deep and fulfilling nights rest.
Alcohol is a depressant and may actually make it easier for you to fall asleep but on the other hand, it can dehydrate your body and cause you to wake up during the night. This interrupted sleep will not be refreshing and restorative. By cutting down on alcohol, you can also unlock plenty of other health benefits which will be discussed in a subsequent post.
Turn Off your Electronics
Are you checking your phone before you sleep? Maybe you’re watching a quick episode on your laptop, whatever it is put your electronics down, out of reach and out of sight, preferably in another room. You might think it’s frustrating at first, and want to have a few final moments of the internet before bed, but by turning off your screen you can allow your body to disconnect and give it some quiet time. Getting into a good routine before bed and creating healthy sleep habits can have a massive influence on the quality of your sleep.
Just ask yourself, do you really need to check Facebook one last time before bed?
Exercise Regularly and Eat Healthily
A healthy diet and exercise are fundamental to being healthy, and if you’re maintaining a healthy body, a good night’s sleep is soon to follow.
Exercise releases endorphins, amongst many other positive chemicals, into the body which have been proven to help your body rest. Not to mention it will tire you out and burn up a lot of excess energy. Eating lots of junk food can also take a toll on your body’s health, which, in turn, can also affect your sleep pattern. Cutting down on simple carbs, sugar and fatty foods can help detoxify your body.
If you believe you’ve tried everything and nothing seems to work, then you may have a medical condition that could be affecting your sleep. Physical problems such as Sleep Apnea could be affecting your body’s ability to enter a REM cycle and psychological problems can result in Insomnia.
Stress can have a massive impact on your sleep cycle, so try and disconnect from the world before going to bed. If you believe you require a second opinion from an expert, Regenta Healthcare offers a Second Opinion Service with relevant consultants. By letting Regenta act as an intermediary, they can get you in contact with the right person, and help get you on the path to a healthy night’s sleep.