Top expert tips for a good night’s sleep include getting out
A top expert has revealed six super tips to help people get the most out of their night’s sleep. This is more vital than ever with millions of people struggling mentally and therefore missing out on much needed rest.
Hannah Shore, who is head of sleep insights and research at Silentnight, offered the advice after new research from Aviva Insurance revealed that around 16 million people in the UK suffer from sleepless nights. Two-thirds of these people have trouble sleeping, which can have a huge impact on people’s mental health.
Today marks the culmination of this year’s Mental Health Awareness Week, with Ms Shore now posting a series of tips to help you improve your trip to the land of the blink of an eye. These are tips that can also contribute to your mental well-being.
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As part of this year’s effort, the Mental Health Foundation said the theme for Mental Health Awareness Week 2022 is loneliness. Considered a key contributor to poor mental health, the number of reported cases of loneliness in the UK has risen rapidly since the Covid-19 outbreak, but Ms Shore believes there are ways to tackle it – and it may be related to sleep.
“It’s so important to consider how sleep can affect our mental well-being. Implementing small steps into your evening routine can really make all the difference, whether it’s helping you have an undisturbed sleep pattern or improving your mood,” she said. . “Loneliness has been a huge problem over the past two years and it can have a negative impact on mental health. Connecting with a friend, family member or neighbor can lift your spirits instantly.
But what are these good plans? Let’s find out.
Enjoy the outdoors
Getting outside to help your sleep may seem strange, but being exposed to natural daylight can help you in more ways than one. This is because sunlight helps improve your mood and can also boost energy levels.
If you use this new and renewed energy as well, it will make you more ready for sleep when bedtime arrives. So maybe it’s time to stroll?
Stick to a bedtime schedule
It may sound simple, but routines are useful in helping to regulate the body’s mood. Therefore, going to bed and waking up at the same time each day programs the body to sleep better, allowing it to feel more motivated and positive throughout the day.
Turn off devices
Get away from your phone! Not forever of course, but staying near screens anytime near bedtime is a big no-no according to Ms Shore.
Here, people must turn off all devices or screens at least an hour before touching the hay. This makes it easier to fall asleep and wake up the next day.
Relax and clear your mind
Being calm before bed makes it easier to sleep. Clearing your mind before going to sleep is also something that can also improve your sleep quality.
Whether it’s a bit of relaxing yoga, meditation, or to-do lists that help clear heavy thoughts, there are plenty of methods that can help calm you down in time for bed. Some people even advocate making tomorrow’s lunch or choosing tomorrow’s clothes as well – it’s up to you, but be calm!
Make sure the bed is good
It’s simple, but it’s a good idea to give your best Goldilocks impression because people need to make sure their bed is perfect. This means choosing a good mattress and a good pillow.
Also set a comfortable room temperature. and it is advisable to have lined curtains in your bedroom to block out any unwanted light.
No afternoon nap
Ms. Shore’s advice here is simple. Avoid late afternoon naps.
Indeed, daytime sleepiness can then have a major effect on the nocturnal rest of the day. However, if you must take a short nap during the day, make sure it is at noon, as a short nap here can boost memory, improve performance at work, and lift your spirits for the rest of the day.