Hello there you!
How are you feeling today and did you get a good night’s sleep?
Are you getting enough sleep per night in general; i.e between 7-9 hrs? Are you struggling to fall asleep at the moment?
It’s tough sometimes to get the right amount, especially if you’re a new parent isn’t it? Or you could be going through other major changes in your life; should it be at work, your relationships, college or moving home.
But, getting the right amount of sleep each night is so important in order to decrease those stress levels; and to keep your anxiety levels controlled. I know myself by not getting those early nights (my youngest is an early riser!) I don’t feel myself. Your concentration is poor the next day, then you reach for the junk food and you lack the motivation to exercise or to move forward with your goals. Getting those early night’s in helps your overall wellbeing and to control stress/ low mood.
Sleep problems could cause health issues such as high blood pressure, obesity, diabetes, depression, heart disease and reduced immune system function (sleepfoundation).This is not surprising as you do reach for unhealthy options when it comes to food ( I do and I’m also too tired to exercise if I haven’t had a good night’s sleep). But, I make sure I get those 8 hrs sleep each night, so I’m more motivated/focused to eat a well balanced diet, to exercise properly and to be more productive the next day.
Research has shown:
- That 40% of aged 18-24 struggle to fall asleep at night (sleep foundation)
- 33% of people above 55 in the UK also struggle to fall asleep (sleep foundation)
- 22% of people in general in the UK struggle to fall asleep (NHS)
- 7-19% of the overall population struggle to get enough sleep (national institute of sleep)
- 50-70 million Americans have chronic sleep disorders.
Sleep problems during times of stress
What problems do you experience during times of stress? Low quality sleep can affect your physical and mental wellbeing if not controlled/managed. Prolonged sleep problems can cause health problems/diseases.
Common sleep disorders
- Restless leg syndrome
- Sleep Apnea
- Sleep paralysis
During times of high stress I tend to get palpitations prior to falling asleep. I’ve also experienced sleep paralysis a handful of times during my life (now, if you’re aware of sleep paralysis then you know how terrifying that can be! Not pleasant is it?)
8 ways to improve sleep (Sleep Foundation, NHS)
- Avoid Caffeine (a stimulant) and alcohol just before bed (at least 2hrs) as they can prevent you from falling asleep or going into a more deeper sleep
- Exercise throughout the day but avoid it just before bed
- Make sure your sleeping environment is dark, relaxed and with dim lights if you prefer a light on
- Put away those gadgets – I know how distracting they are. When I take mine to bed I’m scrolling and wasting valuable sleeping time (we’re all guilty of this aren’t we?) I always leave mine downstairs now.
- If you’re feeling anxious, do a bit of writing before bed and let those worries out. It really helps.
- Listen to a bit of relaxation music to help you drift off
- Stick to going to bed at the same time each night so it becomes a habit/routine over time.
- Invest in a sleep tracker if you’re really experiencing problems with sleep.
Do you like your tea/coffee before bed and can’t do without? Maybe try some calming lavender herbal tea instead – to help you drift into a more relaxed/calmer state just before bed.
We often forget how important sleep is – especially when we’re running around and busy with life. But, it really is the foundation to leading a more healthier lifestyle. When tired/exhausted you reach for unhealthy foods and that Caffeine to keep you going and you lack the motivation to exercise. Your anxiety/stress levels increase and you are more prone to health problems in the future.
Take a step back, look at how your sleeping patterns are and adapt (using these tips I’ve shown throughout)
What tips do you have that helps you with sleep?
Thank you for stopping by to check out my post. And, here’s to you having a decent night’s sleep going forward!