Thursday, 26 October 2017

Time to Change

When do the clocks go back? 
The clocks go back at 2am on Sunday October 29th this year to mark the end of British Summer Time, this means days get shorter and night sets in earlier. This is a  good time to evaluate your sleep hygiene and make sure you're getting enough sleep.


Do you sleep well?
Sleep hygiene is an important daily task that everyone should consider as vital to overall well-being. Not taking care of our sleep hygiene can be damaging to our health and could contribute to accidents, anxiety and mood changes, weight gain, and much more.

What can be done to improve your sleep hygiene?
  • Environment: Make sure you have a quiet, darkened room with no light sources. The ideal temperature for a good night’s sleep is roughly 18C. If you are unable to control the noise or brightness of your room then earplugs and an eye mask are easy things to try.
  • Sleep Routine: Set a regular bedtime and wakeup time that is the same every day. It is important to get into sync with your body’s natural sleep-wake cycle.
  • Bedtime Routine: Create a routine to run through at night as this will help your body recognize that it’s time to unwind. For example: 30 to 60 minutes before bed, read a book, or take a relaxing warm shower or bath. Any activity that will not make you more alert can help.
  • Avoid: caffeine, nicotine, alcohol, energy drinks or any stimulus as well as food leading up to sleep.
  • Avoid using: using computers, tablets, phones and televisions. Blue light from these devices affects the release of the sleep-inducing hormone melatonin. 
  • Exercise regularly: Physical activity improves sleep quality and increases sleep duration. Exercise also helps with prevention and management of chronic disease, reduces stress, gives you more energy and helps control your mood.
  • Get a massage: Massage has been shown to potentially improve sleep and lead to relaxation.
  • Get your stress under control: Meditation, mindfulness, and deep breathing exercises have been shown to help manage stress levels.
  • Napping: Try to avoid napping throughout the day, but if you really need one, keep it to 30 minutes and aim for earlier in the day.
HAPPY SLEEPING! 

If you would like to discuss any aspect of sleep or health, please call us on 01270 629933 or alternatively email info@weaverhouse.com

No comments:

Post a comment