Making the most of the night is essential for making the most
out of the day, but many people don't realise that they are sleep
deprived when they are, which is why following a simple tick list
may be the key to a good night's sleep.

There isn't a set allowance of sleep time for every individual,
but it is important to monitor how many hours you are getting.
Sleep consists of a series of distinct cycles and stages that
restore and refresh your body and mind. Therefore, making time for
each stage is essential by ensuring you are getting a thorough
night in bed. According to the National Institutes of Health, the
average adult sleeps less than seven hours per night. Six or seven
hours may sound like enough amongst the hustle and bustle of modern
work patterns and social lives, but it could in fact be a recipe
for chronic sleep deprivation. Most healthy adults need between 7.5
to nine hours per night in order to function adequately in the

The second factor you should weigh up is whether your sleep is
uninterrupted or disturbed. Those who have disturbed sleep can be
troubled by even the slightest of factors, generally which live in
the sleep environment. Therefore, it is crucial that the bedroom
becomes fully sleep-centric. Turning off even the smallest of
lights, and making sure all street glow is kept out will allow the
mind to remain in a state of rest. Noise is also an important
consideration, and even a small electronic buzz could be
interrupting your night's sleep.

Another consideration is your bed. If the bed is not fully
optimised for sleep then disturbed sleepers may find drifting off
or maintaining good sleep patterns rather difficult. There is a
varied selection of mattresses to choose from today, which means
that the choice can ultimately become completely personal. If you
struggle to get comfortable on conventional mattresses, trying a
memory foam mattress may offer the extra bit of support that will
allow you to drift off. Miracoil mattresses offer a similar level
of support, with pocket springs that make the mattress mould to the
body, rather than suffering through a vice versa

Not being able to drift off immediately is another indication that
you are not employing the right sleep habits. The immediate
sleeplessness is often linked to stress, with many people finding
it difficult to switch off at night. There should be a period of at
least an hour before getting off to bed that should be used for
down-time. Whether this be reading, relaxing, watching TV or just
talking, you should take time out to make sure you can properly
wind-down from the day.

If you feel like you are affected by any of these issues, then it
may be time to reconsider your sleep habits. March is National
Sleep Month in Britain, and this is generally a time that is used
to highlight such factors. Sleep is not an option or a chore, it is
a necessity and should be enjoyed as much as possible in order to
get the most out of your day.

The first piece of advice is that you should stick to a schedule.
If you sleep and wake up at roughly the same time every day then
you are doing the right thing here, and it is amazing the
difference that keeping such a pattern can have on your

Exercising also helps you to get down at night, and even half an
hour's exercise could make the difference at night. Taking a hot
bath after you have exercised will help both muscle recovery and
relaxation, the latter being crucial for resting well at

Other things you should consider is your caffeine and food intake
before bed, as well as making sure the room is completely shut off
to light and noise.

Posted by Elizabeth MewesADNFCR-1744-ID-801323297-ADNFCR