If you’re not getting enough sleep, chances are you won’t be functioning at your best, leaving you to feel tired and rundown. The last thing you want is to wake up on the wrong side of the bed!
With many of us leading busier lives than ever, having the energy and stamina to get through the day is crucial. Sleep is also super important for our health, our general well being, and of course, our appearance.
In terms of “beauty sleep”, did you know that while we’re catching some shut eye, the hydration levels in the body re-balance? Skin recovers moisture, while excess water in in the body in general is processed for removal. Not getting adequate sleep therefore results in poor water balance, which leads to puffy eyes and under-eye circles, dryness and more visible wrinkles.
And it doesn’t stop there. Not getting enough sleep also accelerates the ageing process. How? When we’re in deep sleep, our growth hormones rise and this allows damaged cells to repair themselves. When we don’t get deep enough sleep, the damaged cells accumulate instead of being reversed overnight. This results in more noticeable signs of ageing.
If you want to improve your nightly sleep, here are five steps to follow.
#1 – Create a Sleep Schedule
A sleep schedule will help regulate your body clock and get you into a routine. Getting yourself into a pattern of sleeping can make the world of difference, so while a lie-in may be tempting on the weekends, try your best to wake up at the same time each morning, and head to bed at the same time as well. Not only will a sleep routine help to regulate your body clock, it will help ensure you fall and stay asleep throughout the night.
#2 – Get Regular Exercise
We all know how important regular exercise is for our physical and mental health. But what you may not realise are the benefits exercise can bring when it comes to getting some shut-eye. If possible, it’s best to stick with vigorous exercise, which not only helps tire you out before getting into bed, it can help to reduce stress levels. The more physical activity you do, the better chance you have of improving your sleep quality.
#3 – Upgrade the Mattress
If you’re sleeping on a tired and old mattress, it should come as no surprise that you’re not getting the best quality of sleep. Many health organisations recommend that you replace your mattress every 7-10 years. There are a range of places such as Amart Furniture which retail a range of mattresses at affordble prices. For maximum comfort and more room, why not switch from a double to a queen mattress?
#4 – Practice a Bedtime Ritual
Your body needs some time to shift into sleep mode, so it’s best to ditch your smartphone before bed, and instead practice a bedtime ritual that can get you prepared for some much-needed rest. Whether it be reading a book, having a soak in the bath, or spreading lavender on your sheets, having some time to relax and unwind is important!
#5 – Avoid Stimulants
It’s sounds obvious, but if a great night’s sleep often evades you, then there are various stimulants you need to avoid before going to bed. Obviously coffee is one of them! If you can’t get through the day without your caffeine fix, it’s best to have your coffee as early as possible and then stick to drinking decaf coffee and other drinks during the day. You may be surprised at the negative effects your evening coffee can be having on your sleep.
Whether you work long hours in the office or you’re constantly on the go, waking up feeling fresh and ready for the day ahead is important. Creating a sleep schedule, incorporating regular exercise into your routine, picking a comfortable mattress, and avoiding coffee before bed are just a few things that you can do to ensure you get a better night’s sleep. If you’re still struggling with your sleep, it’s always best to schedule an appointment with your doctor who can help you further.