Sleep is essential for our health and wellbeing, allowing our mind and bodies to repair and recharge. Without enough sleep, we can experience a number of negative mental and health effects from weight gain and weakened immune system to reduced brain function impairing our abilities to concentrate, think clearly, and even process memories.
The amount of sleep we need varies with the individual and is often relative to age and activity, but most adults require between seven and nine hours of sleep per night. However, it is the quality of sleep that’s of most importance.
There are many factors that can affect the quality and quantity of our sleep such as anxiety, stress, and depression, eating late, fatty foods, drinking, medical conditions and sleeping environment.
Here are some top tips to help you sleep better: -
- Identify the reasons you may not be sleeping as well as expected – this will help you determine what steps are needed to improve your sleep
- Manage / reduce stress - try to relax and clear your mind before going to sleep
- Limit naps to 20 minutes or less in the day and try not to nap at all after 3pm
- Routine! Try to go to sleep at a similar time each night and get up at a similar time in the mornings. Follow a routine to help you relax before sleep e.g. reading or a relaxing bath
- Ensure your bedroom environment is comfortable, dark, and quiet
- Regular exercise but not within 3 hours of going to bed
- Don’t eat heavy meals or drink caffeine late at night
- Limit alcohol intake
- Supplement aids can help you relax and get a better quality of sleep
Ginkgo Biloba – taken 30 to 60 minutes before bed this supplement may help reduce stress, enhance relaxation, and promote sleep
Seromax-5HTP - is a type of amino acid that naturally occurs throughout the human body. It is a chemical precursor of the vital neurotransmitter known as serotonin – which is responsible for the feeling of wellbeing and happiness
Magnesium - relaxing properties may be partly due to its ability to regulate the production of melatonin. Magnesium is known to relax muscles and induce sleep
We can all benefit from improving the quality of our sleep from time to time and luckily, for many of us, it may simply be a case of making small lifestyle adjustments to help us sleep better and truly benefit from the power of a goods night sleep.