A good nights sleep is vital to your health, yet it has been revealed from a recent study by Virgin Active, that sleep is one of the top 40 things that Brits don't get enough of. The study interviewed 2,000 adults and uncovered that though Brits considered 7 hours as an ideal amount of sleep required, the majority only managed to get less than six hours a night.
There are a multitude of factors that can contribute to achieving good quality sleep and extensive studies and research have been carried out on this topic to try and get to the root of sleep problems. Check out the list below recommended by Silentnight's resident sleep expert, Dr Nerina, who explains the common issues that could be contributing to your sleep problems and how to tackle them.
1. Not eating breakfast
You've probably heard it many times that breakfast is the most important meal of the day. Dr Nerina has advised that not having breakfast could be contributing to poor sleep because by not 'breaking the fast', your body is left running on the wrong kind of energy throughout the day. By having a morning meal, you are basically stabilising your blood sugar while activating your body's circadian timer, this then allows your body to make more of the sleep hormone melatonin later in the day.
Dr Nerina advises “Eating something as small as eight almonds and two dates is enough to kick start your body and lead to deep, restorative sleep.”
2. Your sleep surroundings
Many individuals might feel like they've taken every step to make sure they're getting a good nights sleep, yet something as simple as the sleep environment is not taken into account. From the condition of your mattress to the lighting and temperature of the room, these can potentially impact the quality of your sleep.
Dr Merina explains how the perfect environment plays an essential role in getting deep, revitalizing sleep. By ensuring that your room's atmosphere has the right light and temperature, with a suitable and comfortable mattress, it is possible to turn your bedroom into a calming space. Not only will you want to spend more time in it, but you'll also sleep better because of it too.
3. Using phones and laptops before bed
She also states how many people struggle to sleep but spend their evenings catching up on the emails they've not had a chance to respond to during the day. Our brains mentally react to the blue light in phones and computer screens, which can make it impossible for you to wind down and prepare for sleep. This can be a major contributor to lack of sleep and exhaustion.
Avoid checking your emails before bed can help you get a good nights sleep. Though it might be a tough habit to break, it's an important change that can make all the difference. Just log off your emails and put your phone or laptop away approximately 60-90 minutes before you go to bed.
Once you've made these changes, ensure you're in bed at a sensible time and give your body some time to unwind before nodding off and you'll be on your way to experiencing a good nights sleep!