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January 31, 2023 Jason McKenzie

5 tips which could help you to sleep better

 

Did you know that nearly seventy-five percent of the British population end up sleeping less than the recommended seven hours per night? Do you think you are one of them? Well, there could be some reasonable causes for this. For most people, the reason for poor sleep is stress and worry. Well, at Tower Health, we value our customers getting the correct amount of sleep they need, as we know how important it is. The main reason that people find themselves struggling to get some shut-eye is that they are stressed and worried. Here are five tips that we believe will help you get the recommended amount of eight hours sleep! 

1) A sleeping schedule could make all the difference

Lying in bed for two hours can actually do you more harm than good if you are not sleeping well. If you find yourself often wondering why you are not able to fall asleep, then you need to probably have more trust in your body. Trust your natural instincts. This isn't always easy though, but actually having a sleeping schedule can make such a big difference! Practising a relaxing bedtime ritual can ensure your body falls asleep more easily. 

Anxiety and insomnia can often get in the way of your winding down process. That's where the experts come in. They have found solutions that have proven to help so many people! Tower Health's Alpha Stim Aid is a prime example of this. A clinically proven medical device that can help to relieve anxiety, insomnia, depression and pain is always of interest to those of us struggling to sleep. How does it work though? It uses a method called Cranial Electrotherapy Stimulation (CES). You can begin to use the device in the comfort of your own home, and this will help to induce a relaxed feeling of well-being and calm. This should help you to sleep soundlessly throughout the night. If you still need a bit more help, the Nutriderma Pillow Spray could be exactly what you are looking for. This will help you drift into a deep and peaceful sleep, which is what everybody wants!

2) Turn off the electronics

We all do it. We go home, we watch TV, we then lie in bed and we go on our phones and tablets so that we continue scrolling, scrolling, and scrolling. It is probably the first thing we check in the morning, and also the last thing we look at before sleep. BUT, it turns out that the exposure to the blue-and-white light of our devices prevents our brains from releasing melatonin, and this is the hormone that tells our bodies that it is time for sleep. Most of us are used to having our smartphone handy, and so turning it off and leaving it in a different room might not be the easiest solution, but it is the best! It has actually been scientifically proven that reducing screen time can improve the quality of your sleep, and this is why it is so important that you disconnect from technology. It could help you sleep so much better! Find a paperback that you have been wanting to read but haven't been able to, or something similar along those lines. Shut off your devices an hour before so that you can naturally adjust to the dark. 

3) Optimise your sleep 

The environment that you are sleeping in is important. Make sure your bedroom is not too cold, but also not too warm. Again, this is easier said than done. Wrap yourself up and make sure you are warm in your duvet, as if you turn the heating on, it could make it uncomfortable for you. Did you know that long-term health also can be affected when external noises cause poor sleep? Wearing earplugs can be a solution, but some people do not feel comfortable and suffer from anxiety if they are sleeping with something in their ears. Your partner could be a main cause of your lack of ability to sleep due to the noises they make.

4) Don't overconsume caffeine

Some people think that they may have an intolerance to caffeine. If this is the case then it could keep you up all night. Although your job may be stressful, and you feel like you need to rely on caffeine during the day, it could be causing you more harm than good. Staying up all night means due to the amount of caffeine you've been consuming will almost definitely cause more stress and anxiety. Not what you need! If you are looking for a hot drink or something to soothe you before you go to bed, then you can try honey and milk, if your taste buds allow! These two products have historically been used as remedies for sleep deprivation and insomnia, try it out!

5) Be active

We suggest this in almost all our advice but it really can help! Research has shown that getting as little as 10 minutes a day can dramatically improve the quality of your sleep! Exercising outdoors, if you can boost your vitamin D levels, as you absorb natural levels of sunlight during the daytime hours. If you are not a morning person then you are probably better off working out in the evening or late afternoon, but in the winter this will usually mean that you won't be getting the natural sunlight you so desire. Even attending a relacing yoga class could be the perfect occasion for you to wind down after a long day's hard work.

Thankfully, there are plenty of solutions out there that can help you to get your required eight hours! 

 

 

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