Tips to avoid becoming a sleep zombie
Here at Silentnight, we think there’s nothing scarier than a bad night’s sleep. It’s shown more than a quarter of the British public sleep less than five hours a night! Now that’s scary.
A study performed by the University of Leeds in conjunction with Silentnight shows that 25% of adults aged between 30 and 50 years are most in debt to their bedtime, meaning they are not getting enough sleep each night.
The data gathered showed that people do aim to achieve the recommended sleep time of six to nine hours from the NHS, but instead end up achieving significantly less.
Dr Anna Weighall suggests that ‘poor sleep patterns may be affected by the pressures of modern life, including the pressures of work’.
Around 30% admit that work has a negative effect on their sleep during the week. If you work a 40-hour job it’s hardly surprising that sleep time is compromised.
Not getting the right amount of sleep each night can turn you into a ‘sleep zombie’. Sleep deprivation can cause stress, anxiety, depression and negatively affect daytime functions like memory and the ability to learn and store new information which is crucial in the workplace.
If you find yourself becoming a ‘sleep zombie’ check out these tips from Silentnight sleep expert Dr Nerina to help you get a good night’s sleep:
- Make it your intention to prioritise sleep. Stop looking at emails and social media at night and get to bed early – ideally between 10.30pm and 11 pm
- Make good nutrition a priority – eat a healthy breakfast first thing, stay well hydrated, minimise caffeine, avoid late night comfort eating and don’t use alcohol to help you sleep
- If you feel overwhelmed with worries, write a to-do list before you go to bed to help you let go
- Practice gratitude regularly to help you fall asleep feeling safe and secure. Go back through your day and think of all the small positive things that happened and give thanks
You may also be worrying about getting a good night’s sleep with holidays coming up. But we are here to help with that too!
Dr Nerina shares these three tips on getting through those festive nights:
- Keep to your normal bedtime routine and behaviours, this will help you better prepare your body for sleep
- Opt for foods that will encourage your body to create more of the sleep hormone melatonin; cherries, almonds and chicken are at the top of the list.
- White noise such as a fan or a radio on low volume can help create a consistent sound that may help mask the fireworks and other jarring festive sounds that shock you awake and disturb your sleep. Alternatively, invest in a pair of high-quality earplugs!
For more tips all about sleep visit www.silentnight.co.uk/sleep-matters
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