Tag Archives: best night’s sleep

Finding Ways To Turn Your Sleep Around

Finding Ways To Turn Your Sleep Around

(Image Credit)

 

No one likes the horrible feeling of waking up late. When you have work, school, or other morning commitments, oversleeping can be the worst possible start to the day. But, of course, sleep never comes when you can’t get yourself off in the first place. Loads of people suffer from ailments which make it hard to sleep, so this post is here to help you out with them.

 

Before you start to think about how you’re going to fix your sleep, though, it’s a good idea to understand why you need to do it. Most people will find it very difficult to get through day after day of work without the right amount of sleep. The quality of the work you produce will drop dramatically, and you may even find yourself making mistakes. Along with this, you could even present a danger to yourself, with accidents being much more likely when you’re tired. Below, you can find some figures to give you a little more inspiration.

 

  • 1 in 3 US adults don’t get enough sleep each night.
  • 50 to 70 million Americans suffer from a sleeping disorder of some kind.
  • 100,000 deaths occur each year in the US as the result of sleep deprivation.

 

  • The Bed You Sleep On

 

It’s important to have a comfortable bed. For some people, this will make making a house nice and instead, the official website of a mattress company can help you to find a mattress topper which will make any bed a pleasure to sleep on. Along with this, you could also consider the pillows, duvet, and sheets you use to cover your bed. A little bit of extra thread count and a comfier bed can make sleeping a lot easier.

 

  • Your Time Before Sleep

 

Of course, your bed only plays a small part in your ability to get to sleep. Along with this, you also have to consider the way that you treat your body during the short time before you head to bed. Eating before going to bed will make it harder to sleep, and so will the blue light from monitors and TV screens. Avoiding elements like this before you sleep will have a huge impact on your ability to drift off. During the day, you should also aim to burn the energy you consume. Being more active and doing some exercise can improve the quality of the sleep you get at night by a huge degree.

 

  • The Techniques You Use

 

Whatever you do, you should always avoid engaging in anything too active, even if it is only mental activity, before you go to bed. Along with this, if you want to use a device with a screen, you could also consider investing in some light filtering glasses to wear in bed. This will block the blue light, enabling your body to produce the melatonin it needs to make you feel drowsy. There are loads of methods people like to use to help them sleep. Websites like Reddit can help you to find what you need, while also giving you access to other users with similar issues. This is perfect when you’re looking for new advice.

 

Hopefully, this post will inspire you to start working harder on the sleep you get at night and will enable you to start making some big improvements to it. As with any part of life, the sleep you get is dependent on the work you put in. Without this effort though, it will be very challenging to get what you need during the night, and this will impact your entire life.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

What Sleep Deprivation Can Do to Your Body

By Guest Blogger Diana S.

What Sleep Deprivation Can Do to Your Body

 

Pixabay.com
Pixabay.com

We all know how difficult it is to go through a day when we’re sleepy, but can you imagine going without a good night’s sleep for days, weeks, or even months? Having a rough night and waking up groggy and dizzy is bad enough, but going through that day after day is worrying. Bleary eyes and gaping yawns aside, your body suffers immensely if you don’t get enough sleep. Here are just some of the things which sleep deprivation can result in.

You’ll put on weight

Sleep is important for your body and mind alike: your muscles relax and your brain gets some much-needed rest and energy. If you’re not sleeping enough, your brains starts craving more energy, and if it can’t get it from sleep it’ll start craving more food. This means that you will be eating much more than you used to because your body will start producing more ghrelin – so called ‘the hunger hormone’ which makes you crave sugary and fatty foods. If you notice you started craving more such foods than you usually do, you could try swapping some of those unhealthy treats for healthy ones: fresh fruit dipped in melted dark chocolate or raw honey. Not only is this healthier, but you’ll feel energized.

Your immune system weakens

As your body’s resting overnight it allows your immune system to produce antibodies and cells which help you fight off all sorts of bacteria and viruses. In addition, these protective substances also help you sleep better, so a weaker immune system can be both the cause and the result of bad sleep. Long-term sleep deprivation increases your chances of developing a serious chronic disease like diabetes. If you feel like your immune system is weaker than it used to be, you should try boosting it up with some natural remedies. Drink plenty of green tea with lemon, use less sugar in your coffee, and drink freshly squeezed juices instead of sodas.

You have trouble with your memory

Pixabay.com
Pixabay.com

Do you have trouble remembering where you’ve put your car keys and the keys to your place? Do you keep forgetting your phone in your car or bathroom? Can you remember the name of the movie you saw last week? If you notice that you’re having trouble remembering things, you don’t have to panic just yet – sleep deprivation can sometimes mess with your memory and make you more forgetful. When you’re tired, you stop paying attention to details and little things, while when you sleep your brains ‘clears’ your central nervous system. Perhaps it’s your surrounding that troubles you: try changing the position of your bed in your bedroom or buy a new bed altogether. You can easily shop online for a mattress that is perfect for you, so you’ll finally be able to relax.

You’re snappy and impulsive

When you’re exhausted, you don’t have time to stop and think too long about your actions, which leads to making impulsive moves and sometimes being snappy towards other people. You feel like that extra doughnut isn’t such a bad idea after all, and when a coworker asks for an advice or needs help, you are less likely to be patient with them. It’s not just coworkers who will get a taste of your new bad temper – you can act like that at home, with family, spouse, and friends. Try to meditate every day at least for ten minutes, it will calm you down and help you relax.

If you notice that you’re not sleeping well for a long time, you should visit your doctor. Pills can be helpful in putting you to sleep, but there may be some other reason why you’re exhausted all the time. Talk to your doctor and try to understand what is going on with your body, and do your best to find a way to relax every night before going to bed. This way, you will be able to get back into your routine soon enough.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram

 

 

Trouble Drifting Off? Take Note Of These Five Tips! 

Trouble Drifting Off? Take Note Of These Five Tips!

There is nothing worse than laying in bed at night, not being able to drift off. You lay there, tossing and turning, trying everything that you can think of to doze off, but for some reason, nothing seems to work. The more you try to fall asleep, the more awake you feel. This can be a real problem because it can become a habit. This is because when you go to bed the next night, after not sleeping well, the fact that you struggled to sleep may play on your mind. This can then make it hard to fall asleep, as you’re obsessing over it.

girl-1245773_960_720Photo from Pixabay

While some people suffer from insomnia for unknown reasons, for the majority of us who struggle to sleep, there’s a reason behind it. It’s important to determine what that reason is because a lack of sleep can have a big impact on your daily life. You see, how well you sleep at night can impact your waking hours by leaving you feeling constantly exhausted. Before signing up to attend a sleep clinic, give the five tips below a try and see if they make it easier for you to drift off.

  1. Implement a sleep schedule

The chances are that the reason you’re struggling to doze off is because you don’t have a sleep schedule in place. Any sleep specialist will tell you that one of the best things you can do to get a better night’s sleep is implement a sleep schedule. The reason for this is because having a set schedule in place will ensure that when you go to bed, you are tired and ready to sleep. Making it easier to drift off. Most adults need eight hours of sleep a night, so choose a bedtime and wake-up time that will allow you to get that amount of sleep. To make the process a little easier, there are sleep apps available that you can download to schedule a sleep pattern. The most important thing is to stick to your sleep schedule every single day – even on the weekends.

  1. Keep technology locked away after nine pm

A common reason that we struggle to sleep is because when it comes to dozing off, our minds are too active. The main reason for this is because we are constantly using technology. Computers, smartphones, tablets, and TVs encourage our brains to be active. That’s why it’s a good idea to ban all technology after nine each night, to allow your mind to relax. Instead of watching TV or playing on your smartphone, try reading a book or listening to calming music.

  1. Be smart about how and when you exercise

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Studies show that people who exercise regularly tend to be less prone to insomnia. So it’s important to ensure that you’re getting enough exercise each day – even 10 minutes of light walking can make a difference. To see a difference in your sleep habits, it takes a couple of months of regular exercise. So it’s important that you stick at it. While it’s important to exercise, exercising in the evening is a bad idea. This is because exercise ups body temperature and increases the body’s production of cortisol. Cortisol is a stimulant that encourages the mind to be active. Thus making it harder for your mind to relax, and you to fall asleep.  So it’s best to exercise in the morning or early afternoon, instead of in the evening.

  1. Create a comfortable sleep space

If the environment that you’re sleeping in isn’t comfortable and tranquil, this can have a serious impact on how well you sleep. This means having a sleep space that’s cool and well ventilated – most people sleep best in cool spaces. It’s also important to ensure that your bed is as comfortable as possible, this means having a quality mattress and cotton bedding. If your mattress isn’t comfortable, it could make it hard to fall asleep. So it may worth considering replacing it with a new memory foam mattress, or if you can’t afford a new mattress, with a mattress topper. To find out more about memory foam, search for an online guide to Tempur memory foam mattresses. As for your pillows, if you don’t have a comfortable pillow, this can also have an impact. Head to your local home store and test out some pillows to find the perfect one.

  1. Put a relaxing bedtime routine into place

As a child, your parents may have had a relaxing bedtime routine in place to help you sleep. This probably consisted of having a warm bath, putting on your pajamas, and having a story read to you in bed. Just because you’re all grown up, that doesn’t mean that having a relaxing bedtime schedule won’t be beneficial. Think about what relaxes you, such as having a lavender bubble bath, followed by a cup of tea and reading a book in bed. Put a relaxing bedtime schedule in place and see if it makes it easier to drift off each night.

There you have it, five tips for making it easier to drift off and get a good night’s sleep.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.