Are you ready for bed?

Many of us are more than ready for bed at night after a long day, but are we truly ready for bed? In a world of technology, we are exposed to constant bombardment from the internet, television and social media. As well as this, the working day often doesn’t finish at 5pm and therefore it’s getting harder to relax before bed. Here are some ideas to help make sure you are truly ready for bed….

1. Put your phone down…. and leave it alone.
Many studies have shown the use of technology before bed causes difficulties in falling asleep. An article in the Journal of Clinical Sleep Medicine https://dx.doi.org/10.5664%2Fjcsm.3272, showed a particularly significant relationship between poor sleep and using the more interactive technologies of phones and laptops an hour before bed. The hour before bed seems to be the important window for sleep and therefore is an important hour for us, and our families, to find a more relaxing and calming activity to help us fall asleep more easily.
2. Keep your bedroom cool.
For most of us, keeping our homes warm in winter is as easy as the turn of a dial or the press of a button. However, does this mean we are making our homes too hot? In summer this can be a little trickier unless you have air conditioning fitted, but what temperature should our homes be to help us sleep better? According to The Weekend Australian https://goo.gl/aLbDg3, a temperature of between 16 and 18 degrees centigrade has been found to be the most suitable for sleep. So, turn down the heating a bit (or a lot) and see if it helps you sleep better tonight.

3. Keep your bedroom dark and quiet
In the modern world most us have electric lighting meaning we can work and play for as many hours as we like, unlimited by daylight hours. It’s not just indoor light either, street lights and light from other houses and industry pollute our night sky meaning its never truly dark. As humans we require darkness to produce melatonin, which tells our bodies to sleep. Blackout blinds are a great way to prevent external light entering the bedroom. At easyblinds www.easyblindsonline.co.uk our blackout blinds leave no gaps so are a great solution to external light for all the family. Don’t forget to turn off night lights and other devices which omit light too!

4. Avoid caffeinated drinks and foods
Coffee, chocolate and soft drinks all contain caffeine which is detrimental to sleep as it is a stimulant. Try to reduce or avoid its consumption in the evenings to ensure it is not impacting on your sleep as The Sleep Foundation https://goo.gl/nMfxVE reports it can take 6 hours for half of the caffeine consumed to leave your body.

5. Create a bedtime routine
We all think about creating bedroom routines for our children but forget about the importance of creating one for ourselves. Decide on a suitable bedtime which will give you the right amount of sleep. Try to create a routine which leads to that bedtime, concentrating on the hour before bed and ensuring it is relaxed and allows you to unwind. Try to stick as closely as possible to this routine to allow your body to adapt and gain the positive effects.

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