Struggling to get to sleep, or being able to stay asleep, can affect many people throughout their lives. There can be lots of reasons for this including stress or worry, over stimulation, busy environments, health issues or simply our age. In this blog we’ll give you some top tips on to improve your sleeping habits and explain why it’s important to get a good night’s rest.
As you may have already heard before, getting at least 8 hours of sleep per night can help you to feel your best, and is very important for both your mental and physical health.
A recent study shows that 31% of people struggle to sleep. It is estimated 20.6 million or 1 in 3 in the UK suffer from insomnia and sleep deprivation.
The importance of getting a good night’s sleep.
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A good night’s sleep helps improve concentration and memory, it allows your body to repair any cell damage and refreshes your immune system.
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Lack of sleep can affect your mood and sometimes can cause depression or memory problems.
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Little sleep can lead to serious health issues, such as diabetes, weight problems and other diseases.
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If you have a sleepless night, you may feel irritable, after a well-rested sleep you will feel bright and energised.
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Sleep helps to maintain weight, gives you more energy and glowing skin. Sleep can help you say goodbye to those dark circles under your eyes.
Improve your sleep habits by:
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Relax before bedtime.
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Listening to calming music.
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Try to stay off your phone before bedtime.
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Use low light in your bedroom at night-time.
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Try to follow a sleep schedule, going to bed and waking up at the same time each day, and stay in a routine.
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Take a bath to help you relax.
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Avoid eating large meals before bedtime.
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Read a book – if you haven’t read a book in a while and you are not sure what to read pop down to Humphrey Booth Resource Centre where we have a range of books you can choose from to take home and read. For more information, please call 0161 607 7100.
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Lavender is a popular aromatherapy choice for sleep and relaxation. Pop a few drops of lavender oil on your pillow or use a lavender diffuser to help you relax.
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Eat nutritional meals. Our Forget Me Not Café, is a dementia friendly café where you can relax, meet new people, and enjoy a hearty meal. Our café has a tasty range of breakfasts, snacks and daily specials, including a hot meal deal of the day. Open Monday to Friday, 9 am till 3pm. For more information Cafes and Catering – Aspire for Intelligent Care and Support (iamaspire.org.uk)
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Exercise can help to reduce stress levels. Gentle exercises can set your body up for a rest. We host a range of activities that focus on helping people to age well and remain active. Find out more about our activities at Humphrey Booth Resource Centre – Humphrey Booth Resource Centre – Aspire for Intelligent Care and Support (iamaspire.org.uk)
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Try not to drink too much tea or coffee in the afternoon. Caffeine can make it harder to not only fall asleep but remain in a deep sleep.
