What affects Sleep?

Many internal and external factors can affect our sleep and the quality of our sleep.

External factors that can affect our sleep are light, noise, jet lag, caffeine, alcohol, medications, some foods or not having the right mattress or pillow.

Internal factors are mainly any physical or emotional stress or pain. This allows the brain and body to not slow down.

Speak to a sleep specialist if you quality of sleep or insomnia is affecting your health.

If good quality of sleep is not experienced, this can cause the body to undergo stress, which increases cortisol levels. This will then cause the body to produce more adrenalin.

Having an increase of cortisol and adrenalin in the human body will increase heart rate, blood pressure and glucose levels.

This will allow the body to not relax and rejuvenate, hence putting the body into an increased state of stress.

10 tips to get a better quality night sleep …..

1. Keep a regular bed time.

2. Do not use any form of technology 1 hour before you go to bed, also remove all devices from the bedroom.

3.Make sure your bedroom is at a comfortable temperature.

4.Have a good quality mattress and the correct pillow to support your neck and minimise any physical pain.

5.Avoid alcohol and caffeine before you go to sleep, as this may affect your ability to fall asleep.

6.Avoid a long daytime nap. A daytime nap may affect you falling asleep. If you absolutely need one, make sure it is no longer than 20 minutes and is not 4 hours before your regular bed time.

7.Drink a warm, non-caffeinated drink that helps relax the mind, such as chamomile tea or a warm lemon drink.

8.Listen to a guided sleep meditation. This does not have to be too long and it will help relax the body after a stressful day.

9.Do a quick breathing technique before you fall asleep. One great technique is 4-7-8. This is done by breathing in through you nose for a count of 4, hold your breath for a count of 7 and then breathe out of your mouth for a count of 8.
This can be done for 4 cycles.

10.Get into the habit of reading a nice soothing book before you go to bed.