10 ways to sleep better every night

KnockOff Handbags It seems that the world is finally waking up to the importance of sleep, especially when it comes to living a healthy, happy life. KnockOff Handbags

replica handbags online But, for the two replica Purse thirds of Britons who reportedly suffer with sleep related problems, sorting out such issues is easier said than done. Here, we speak to insomnia expert Kathryn Pinkham, who runs The Insomnia Clinic, and Ana Noia, Senior Clinical Physiologist in Neurophysiology and Sleep at the Bupa Cromwell Hospital, for some tips on catching replica Purse those Zzz’s. replica handbags online

1. Increase your sleep appetiteAccording to Kathryn, when we can’t sleep we become much more replica handbags china focused on it (which figures, right?). Panicked about our lack of shut eye, we make constant changes to improve the situation Handbags Replica whether that’s going to bed earlier, having longer lie ins, or reading or watching TV in bed. It means we start spending less time Fake Designer Bags actually sleeping in the bedroom. The result? The connection between bed and sleep becomes weak, and we effectively un learn how to sleep.

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Fake Designer Bags “Improvements KnockOff Handbags can be made by replica handbags online only being in bed for the time you’re sleeping,” explains Kathryn. “Going to bed later and waking up earlier keeps your sleep aaa replica designer handbags window very short, and increases your sleep appetite. If you stick to a routine of doing this, your quality of sleep will gradually Replica Bags become better. Instead of lying in bed for hours unable to sleep, start getting into bed when you’re really shattered, and wake when it’s early. Gradually you should be able to increase the hours you’re sleeping.” Fake Designer Bags

2. Stop relying on medicationIt’s tempting to reach for the sleeping tablets when you’re anxious about not sleeping, but the cycle is tricky to get out of. “Sleeping Replica Handbags tablets Replica Bags are great for a two week period of stress, or if you’ve found yourself in a new environment and are struggling to adjust,” says Handbags Replica Kathryn. “They’ll sedate you and you’ll get respite, but they’re not designed to work longer than that. If you Designer Fake Bags keep taking them, your body will get used to them and they won’t be as effective so keep them for emergencies and short term use only.”

Replica Bags Wholesale 3. Find your perfect temperatureGetting your bedroom to the right temperature in the UK can be an arduous task especially Replica Handbags during those extreme summer and winter months. But according to Senior Clinical Physiologist Ana Noia from the Bupa Cromwell Hospital, it’s crucial. “The temperature tends to drop at night, giving your brain a Wholesale Replica Bags signal that it’s time to sleep. That’s why when we’re on holiday somewhere hot, nodding off can be Designer Replica Bags trickier. Equally, sleeping somewhere too cold isn’t great if replica Purse your hands and feet are uncomfortably chilly, you might struggle to sleep at all.” Replica Bags Wholesale

Replica Bags According to Ana, the cheap replica handbags ideal temperature is somewhere between 18 21 but this can vary depending on sex, age and any existing medical conditions (people with underactive thyroids or bad circulation for example, tend to be colder). Work out your happy temperature (that includes pyjamas too avoid fabrics that irritate, or cause you to overheat) and stick to it. Replica Bags

Wholesale Replica Bags 4. Give apps the cold shoulderIf you’re a smartphone user, you’ll have seen countless devices and apps that promise to ‘measure sleep cycles’. But Anna is dubious. “Equipment like Fitbits aim to record levels high quality replica handbags of activity, measuring each time you move the device. The way they measure ‘sleep’ is by noting a Replica Bags period of motionless predicting that’s when we’re sleeping. But there aaa replica designer handbags are issues with this people often wake but don’t move, for example. Just because we’re still doesn’t mean we’re necessarily asleep. Wholesale Replica Bags

Apps are even less reliable promising wholesale replica designer handbags to measure sleep stages, but it’s just not possible (we need to monitor brain activity to measure that).” Instead, stick to measuring daytime activity with your FitBit or Apple Watch, and stop second guessing your sleep cycles.

cheap replica handbags 5. Check your liquid levelsCaffeine and alcohol are two huge no no’s when it comes to sleep. “It can take up to six hours Replica Designer Handbags for caffeine’s levels to drop to half replica handbags online the dose you originally took, making us anxious and replica Purse delaying Designer Fake Bags sleep,” explains Ana. Alcohol’s effects are different. “Alcohol depresses the brain and central nervous purse replica handbags system, so while it might make you feel Replica Handbags sleepy (and find it easier to drop off) you won’t enjoy good quality sleep. When we experience hangovers, most of that is caused by dehydration that’s what wakes us up in the night, and disrupts sleep. You’ll find yourself experiencing sleep fragmentation, feeling totally exhausted when you wake.” cheap replica handbags

The solution? Avoid alcohol at bedtime as much as possible, and caffeine after 4pm. It’s worth being mindful of your evening liquid intake in general even too much water might see you waking Replica Bags Wholesale in the night.

Designer Replica Bags 6. Enforce a blackoutThink back to when you were a child your bedroom was just for sleeping and playing, right? But as adults, the lines start to blur with replica handbags china many of of us checking emails, watching TV and even working on laptops in bed. “Working in the bedroom causes us to associate that space with anxiety and pressure, and light exposure from TVs/laptops/tablets can have Fake Handbags a hugely detrimental effect on sleep. Because they emit blue light (the light that affects our levels of the sleep inducing hormone melatonin) it makes it harder to get to sleep in the first place.” Designer Replica Bags

Designer Fake Bags According to Ana, the solution is total darkness think blackout blinds, no hallway lights, even the light from your alarm clock can be disruptive. And definitely no gadgets. If noise is an issue, try a ‘white noise’ radio station or app Replica Bags Wholesale instead of ear plugs (you can set them to turn off after 30 minutes, too). Designer Fake Bags

high quality replica handbags 7. Set a routineBoth experts agree this is one of the most important things we can possibly do. As Ana explains; “You’re not going to sleep well every night, but if you maintain your bedtime and ‘rise’ time regularly, eventually Handbags Replica you won’t need an alarm clock to wake.” And according to Ana, our jobs are interfering with that. “I see a lot of people with busy lives and jobs, who tend to sleep very little in the week, and then compensate on the weekend sleeping for hours. It doesn’t https://www.ermobags.com help regulating a sleep pattern, and makes it much harder for our body to know when we’re meant to be sleeping. It’s the most difficult rule to follow especially when you’re tired and want to sleep all day Designer Fake Bags but following a routine is key.” high quality replica handbags

aaa replica designer handbags 8. Assess your Replica Bags exercise regimeWe know Fake Handbags we should all be practising moderate levels of exercise on a daily basis, but did you know the timing of that gym session can have a detrimental effect wholesale replica designer handbags on sleep? “It’s best to avoid high intensity cardio workouts close to bedtime,” advises Ana. “You’ll experience Handbags Replica a ‘peak’ of energy afterwards your temperature rises and you’ll feel a rush of adrenaline which makes getting to sleep harder. The timing of that varies between individuals, but it can last several hours.” Your safest bet? Sticking to a relaxing form of exercise in the evening, like yoga or pilates.” aaa replica designer handbags

Replica Designer Handbags 9. Keep a sleep diaryPeople sleep badly for a huge number of reasons from mental health problems, to stress or seemingly ‘insignificant’ factors like having a cough or cold. “I always encourage somebody visiting me to keep replica bags replica Purse a sleep diary it helps you notice links between lifestyle and sleep you might ordinarily miss,” explains Kathryn. Begin by making a daily note of what you’re eating, drinking, doing (including exercise) and feeling and how well you slept each night. Are there any similarities? Even if you can’t spot any links, it’s a great tool to show a therapist or doctor. Replica Designer Handbags

Replica Handbags 10. Consider CBTA recent study indicated that on average, 70% of people with sleep problems will see lasting benefits from CBT (Cognitive Behavioural Therapy). “It’s a programme that requires a lot of motivation, but the effects are relatively fast typically within four weeks,” says Kathryn. But when you visit a therapist it’s important they know the full picture, so if you have any idea of what’s causing your sleep issues (young children, new pets, any medical problems or particular anxieties) flag it up. Replica Handbags

replica handbags china And don’t feel bad if you’re struggling on seven hours, while your partner survives happily on five. “We all need different amounts of sleep,” explains Kathryn. “Some people run fine on just a few hours (men typically need less sleep than women) and others need eight or nine just work out what’s right for you.” replica handbags china

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replica Purse The materials in this web site are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor. The web site does not have answers to all problems. Answers to specific problems may not apply to everyone. If you notice medical symptoms or feel ill, you should consult your doctor for further information see our Terms and conditions. replica Purse

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