5 Tips for a Good Night’s Sleep
We’ve all heard it; not having a good night’s sleep can have a negative effect on every part of our lives- from our relationships to our work and to our overall sense of happiness and well-being.
A recent study revealed that the average person is under-sleeping by about an hour a night.
How they actually measure this, I have no idea.
But, if the studies are right, that would mean we lose 7 hours sleep a week and nearly two months of sleep in a year!
And, I don’t know about you, but I get a wee bit cranky when I am tired.
Many of us with skin problems can find it that bit harder to get a good night’s sleep when our skin is itchy, inflamed or irritated.
“Poor sleep can lead to increased stress hormones in the body that increase the severity of inflammatory skin conditions such as acne or psoriasis explains Jessica Krant, MD, MPH, assistant clinical professor of dermatology at SUNY Downstate Medical Center and founder of New York’s Art of Dermatology.
This can result in increased itching, which can disrupt sleep.
As the vicious cycle continues, skin conditions and sleep quality can increasingly worsen together.
A medical study of people with rosacea found that depression and anxiety caused many rosacea sufferers to have poor quality sleep.
But, the good news is that skin conditions and sleep quality can also improve together.
Getting a good night’s sleep helps repair skin, which allows sleep to improve and, in turn, will improve skin health.
So, what can we do to get the most out of our much-needed slumber and get a really good night’s sleep?
1. Give Your Gadgets a Rest Too
Flicking through your social media channels while relaxed in bed can’t possibly do you any harm, right?
You need to think again.
Studies show that exposure to electronic light suppresses melatonin, a chemical in your body that helps you sleep.
You really should switch off about 30 minutes before bedtime.
Or, you could go one better and remove all electronic devices from your bedroom for uninterrupted sleep.
2. Don’t Have That Long Lie-In
As tempting as it may be to snuggle under your duvet just that bit longer on the weekend or your days off work, it is better for you to get up at the same time every morning.
Those lie-ins play havoc with your internal clock.
Go to bed at the same time each night too.
Having a consistent sleep schedule will make it easier to go to sleep and night and get out of bed in the morning.
3. Create a Haven For a Good Night’s Sleep
Build a bedroom that’s made for sleeping!
It’s best to have a cool bedroom and the ideal temperature is around 60-67 degrees.
Your bedroom should also be dark and quiet. You could use room-darkening shades.
I use blackout curtains.
Add some super-soft sheets and the perfect pillow.
Along with breathable bedding and pillowcases to provide a bedroom environment that suits your needs.
Keep your bedroom a clutter free zone.
4. Follow a Relaxing Routine
Light stretching, deep breathing, meditation or yoga are some ways to get into the zzz-zone.
Have a warm (not hot) bath with a soothing essential oil such as lavender before slipping into your favourite pyjamas.
A simple, super-relaxing routine will send the friendly message to your brain and body to prepare them for sleepy- time.
5. Get Physical Exercise During the Day
Regular physical exercise during the day promotes good sleep, helping you to fall asleep sooner and fall into a deeper sleep.
Watch out not to exercise too close to bedtime though as the exercise may cause you to feel energised rather than drowsy.
So, there you have it…great tips to help you have a better night’s sleep.
All the best,
PS. Do you have any tips you use to help you get a good night’s sleep? Please drop them in the comments below. I would love to hear from you.
PPS. Do you know anyone who has trouble getting a good night’s sleep? Show the love and share this post with them.