In Need Of An Excuse For A Lie-In?

If you love cat naps, early nights and long weekend lie-ins, this article may come in handy. Aiming to promote the importance of a good night’s sleep, the tips below will help you improve your sleep and discover new ways to boost your health through resting.

The Benefits Of a Good Night’s Sleep

1. Feel Less Stressed

You have probably experienced first-hand how lack of sleep can affect moods. After a restless night, you may feel short-tempered, irritable and stressed. Sleep and mood are closely connected, therefore a healthy night's sleep can enhance mood and improve well-being. 

2. Boost Your Memory

It is not fully known why we dream whilst sleeping, however, a process called ‘memory consolidation occurs during the time that we sleep.  As your body rests each night, your brain is working hard to process the events from your day, therefore your dreams and moments of deep sleep are important periods that allow your brain to make memories. 

3. Keep Your Heart Healthy

Frequently experiencing a lack of sleep has been linked to worsening blood pressure and cholesterol and increasing the risk of heart disease and heart attacks. In turn, enjoying forty winks and getting between 7 and 9 hours of sleep per night will increase the health of your heart. 

4. Make Better Informed Decisions

Attempting to sleep when you have a problem on your mind may be a difficult task, however, getting a good night’s sleep can equip your brain with the energy to assess a problem with a clear mind. Research has also found that your brain will still look to find a solution to your problem, even when you are fast asleep.

5. Sleep Tight and Lose Weight

Sleep studies have reported that people who get less than 7 hours of sleep per night have an increased likelihood of being overweight or obese. Insufficient sleep can have a great impact on the hormones in your body that control hunger and fullness. Therefore, the more sleep you get the more likely you are to stay clear of fatty foods and naughty snacks. 

How To Improve Your Sleep

1. Reduce Caffeine and Alcohol Intake

Both caffeine and alcohol can affect the quality of our sleep. Whilst caffeine consumption can affect the ability to fall asleep, alcohol can interrupt your periods of deep sleep. To enjoy a great night’s sleep you should avoid coffee, tea and energy drinks after 2 pm and limit your alcohol intake. 

2. Exercise Regularly

Regular exercise has a considerable effect on the quality of your sleep. Exercising too late at night may overstimulate your body, making it hard for you to sleep. However, by exercising in the morning or during the day you will find that it is easier to fall asleep at night, and stay in a deep sleep.

3. Establish a Nighttime Routine

Setting a regular bedtime routine allows you to wind down and fully relax before trying to get to sleep. An hour or so before bed you should turn off all technology and focus on soothing activities, such as reading a book, taking a bath or writing down the events from your day. By avoiding stress you will be calm and ready for sleep.

4. Eat Light Evening Meals

To ensure an undisturbed night’s sleep you should avoid any heavy meals before going to bed. As your body processes rich foods it keeps your body alert, making it harder for your body to fall asleep and stay asleep.  

5. Take a Bed MOT

It is important to have the perfect sleep environment for a restful night; including the ideal mattress for you. The Sleep Council have created a simple bed MOT test to help you determine if your bed has passed its best! Take your bed MOT > Here.