According to The Sleep Health Foundation, approximately one in three people suffer from at least mild insomnia. This is a worrying statistic, especially when you consider the negative impact a bad night's sleep can have on one’s health. With that being said, in this post, we are going to delve deeper into the relationship between sleep and health while also providing you with some top tips on improving your sleeping habits.
If you have had a bad night’s sleep, it is important to tackle the next day correctly so you don’t get into an unwanted pattern.
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Open your curtains
If the weather is gloomy outside, this won’t be of such a benefit. However, if the sun is shining, your body will get the signal that it is time to get up and get going. This is because your body stops producing melatonin when it is exposed to sunlight. Melatonin is a hormone that is linked to sleepiness.
Be careful with your caffeine intake
It is understandable that you may want to have a cup of coffee after your poor night’s sleep, but don’t overdo it. Once you have more than two cups, the impact of the caffeine does not get any stronger, which is why you should then switch to water.
Take a stimulating shower
When you have your morning shower, and you have finished washing your hair and body, you should turn the water to cold for thirty seconds, then turn it back to hot for thirty seconds, and then back to cold for thirty seconds. This provides a sense of stimulation and increases blood flow.
Drink plenty of water
Of course, it’s important to drink water every day, but this is even more so the case when you are feeling tired.
Exercise
If you have the time to exercise, you should definitely do so, as this will enhance your level of attention because exercise promotes blood circulation. You don’t have to do anything too rigorous. Why not take your little one to baby swimming lessons? Doing something like this every week can help you beat your sleep problems. Plus, it is a great way for busy parents to get up, out and moving.
Watch what you eat
When you have experienced a lack of sleep, it can be tempting to go straight for the sugary foods. However, you need to avoid these, as while they help in the short term and then they will cause a crash afterward. Also, avoid heavy meals, as this will only make you even more tired. Instead, opt for light meals with whole grains and healthy proteins.
Get back to a normal sleep schedule
The next night you need to try and get back to a normal sleep schedule. A lot of people are tempted to have a much longer night’s sleep so they can make up for the night before, but this is not advised.
Follow the tips above if you have had a bad night’s sleep!
