I was offered some advice on how to get to sleep, I had to sleep on it!

May 4, 2017 | Neuro Rehab

The enormous bags under my eyes which are big enough to hold an entire week’s grocery shopping in them, my irrationally short temper and then add on the fact that my grouchy mood could frighten even the toughest man in the world. It’s not hard to tell that I’ve been up all night tossing and turning in my bed trying to no avail to get to sleep. What is even worse than not being able to sleep is knowing that you’ll be an absolutely exhausted mess the next day. Needless to say, that whilst we are feeling the stresses of the next day upon us already, our anxiety levels increase which then has a domino effect with being more agitated and thus makes it hard for us to sleep.

Everyone has certain tricks to help them get to sleep but here are a few of our tips to help you get a better night’s sleep.

Turn off blue light from your electronic devices in the evening

Nowadays there is an app for everything, including one which turns off the blue light on our phones and computer. By looking at the blue light in the evening, our sleep-induced melatonin levels are supressed. This makes it harder for us to fall asleep.

Power naps are key

I don’t know about you but if I could nap every day I would and it just so happens that having a short nap (20-30mins) can make you feel more alert and make you perform better during the day. As it is only a short nap, it shouldn’t interfere with your night time sleep.

Dim the lights

During the day you should expose yourself to as much sunlight as possible but during the evening dim as many bright lights as possible. These bright lights can cause your body to think it is still day time and this will shift your circadian rhythm. Using dim lighting before you go to bed will prepare your body to hit the hay.

Avoid meals packed full of carbohydrates and sugar

Instead go for a snack which is high in protein and fibre. Constantly eating meals which are high in carbohydrates and sugars can throw out the sugar balance in your blood which can affect the quality of your sleep.

Light exercise before bed

After physical activity your body needs to recover. This generally happens whilst we are resting as the exercise you have just done promotes a more restful sleep. The best time to exercise is at least 3 hours before bed with yoga or strength training being good options as they are not very vigorous. It is important to note that if your physical exercise is too vigorous it can cause the opposite effect and stimulate your body too much and further impact your ability to fall asleep.

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