How to improve your sleep
Many effects of a lack of sleep, such as feeling down and not working at your best, are well known. But did you know that sleep deprivation can also have profound consequences on your physical health?
Most adults need 7 to 9 hours a night to function at their best. Getting enough sleep is one of the most (if not the!) most important thing for good health.
The Sleep Council website has these great tips to improve sleep:-
1. Sleep when the baby sleeps. I know, I know much easier said than done but a 20 minute power nap can give you as much energy as two cups of strong coffee, but the effects are longer lasting. Twenty minutes is sufficient to turn off the nervous system and recharge the whole body.
2. Step outside. Get some fresh air by going for a brisk walk with the pram. It will make you more alert and is a good distraction.
3. Listen to music. Perk yourself up by listening to music. Music triggers emotional responses in humans, helping us engage many parts of the brain.
4. Exposure to bright light: Preferably, natural daylight. Your body’s internal clock (its circadian rhythms) is regulated by your exposure to sunlight. This means you can trick your body into believing it should be awake even when it feels tired.
5. Cool down: Keep slightly cool. Try splashing your face or running your wrists under cold water. Remove layers of clothing so you don’t feel warm and toasty.
6. Food faux pas: Avoid high carb or sugary foods that give you that mid-morning/afternoon crash and try not to eat so you’re full. Excess eating leaves you sleepy. Ditch the chocolate and crisps and keep healthy, easy-to-eat snacks around such as nuts, fresh fruit or raw vegetables.
7. Stay hydrated: Being dehydrated can make you feel sleepy and dizzy so keep a cold bottle of water to drink close by.